fbpx Skip to main content
WOD

CrossFit WOD, January 18, 2020

By January 17, 2020No Comments

1.18.2020

Daily Mindset
"Only a man who knows what it’s like to be defeated, can reach down to the bottom of his soul with the extra ounce of power to win, when the match is even." – Mohammed Ali
It’s commonplace to look at mistakes, miscues, and losses as negatives. And it’s even more common, to view them as setbacks. Yet here, one of the greatest of time, offers the difference maker in an otherwise even fight between two opponents:
Failure.
Through the experience of failure, the fighter becomes the victor. Not because of the pain of loss, or the embarrassment of defeat. But through viewing failure as a chance to start again, more equipped. More prepared. More experienced

Warm-up
(0:00 – 12:00)
400 Meter Easy Run
+
40 Second Stations
Easy Row
Low Box Step-ups
PVC Pass Throughs Click Here
Moderate Row
Low Lateral Box Step-ups
PVC Overhead Squats
Faster Row
Box Jumps (Step Down)
PVC Power Snatches
+
Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Behind the Neck Snatch Grip Push Press
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
+
MOBILITY (12:00 – 15:00)
Child’s Pose on Box: 1 Minute
PVC Overhead Squat Hold: 1 Minute
Pigeon Pose: 30 Seconds Each Side

Teach/Movement Prep
(15:00 – 30:00)
ROW & OVERHEAD SQUATS – Slow Down
Row Movement Prep
30 Seconds Moderate Row
Overhead Squat Movement Prep
5 Tempo Pausing Overhead Squat (3 Seconds Down, 3 Seconds Pause)
5 Overhead Squats

BOX JUMP OVERS & HANG POWER SNATCHES – Get Tall, Get Small
Movement Prep
5 Low Box Jump Overs
5 Workout Height Box Jump Overs
+
3 High Hang Power Snatches (Pockets)
3 Hang Power Snatches
+
Build to Workout Weight

Metcon
(30:00 – 60:00)
Iron Lotus (Time)
Teams of 3
For Time (30 Minute Cap):
800 Meter Team Wreck Bag Run (50/35)
80/60 Calorie Row
80 Box Jump Overs (24/20)
80 Overhead Squats (95/65)
80 Hang Power Snatches (95/65)
80 Overhead Squats (95/65)
80 Box Jump Overs (24/20)
80/60 Calorie Row
800 Meter Team Wreck Bag Run (50/35)

GENERAL
• With twice as much rest as work on all movements except the run, we want to move fast and switch out to the next partner before you start to slow down
• Communication is important – tell partners what total number you’re on, not how many you did

WRECK BAG RUNS
• Alternate who has bag as you want, knowing transitions will slow you down, try to limit how many times you exchange the bag on your team run

ROW
Guys Calorie Row
• 1 Time Each: 30-25-25 or 2 sets of : 14-13-13
Girl Calorie Row
• 1 Time Each: 20-20-20 or 2 sets each of: 10-10-10

BOX JUMP OVERS
• Switch out every 5-10 reps

OVERHEAD SQUATS
• Switch out every 7-15 reps

HANG POWER SNATCHES
• Switch out every 5-10 reps

Iron Lotus (BUILD) (Time)
Teams of 3
For Time (30 Minute Cap):
800 Meter Team Med Ball Run (20/14)
80/60 Calorie Row
80 Box Step Overs (24/20)
80 PVC Overhead Squats (or empty bar)
80 Hang Power Snatches (55/45)
80 PVC Overhead Squats (or empty bar)
80 Box Step Overs (24/20)
80/60 Calorie Row
800 Meter Team Med Ball Run (20/14)

Leave a Reply