fbpx Skip to main content
WOD

CrossFit WOD, January 21, 2020

By January 20, 2020No Comments

1.21.2020

Daily Mindset
"Every action you take is a vote for the type of person you wish to become. No single instance will transform your beliefs, but as the votes build up, so does the evidence of your new identity." – James Clear
If someone has 10 coins, are they rich? Let’s say no.
What if they have 100 coins. Probably not.
What about 1,000 coins?
There is a tipping point. A number where our answer changes to yes. It actually narrows down to a single coin where that takes place.
But… we know it wasn’t just the single coin. It was the culmination of the many before. We can apply this same logic to our identity. By itself, walking the shopping cart back to its home isn’t going to change who we are as an individual. By itself, picking up trash outside of the local school isn’t going to either. It’s the culmination, that will. These votes for who we are, seemingly small at the time, add up.
A pitfall in life is when we view instances throughout our day as insignificant. We tell ourselves, "this won’t make a difference". Yet at the end of the day, just like the single coin, it’s all that matters.

Warm-up
(0:00 – 12:00)
2 Rounds:
20 Seconds PVC Pass Throughs
40 Seconds Push-up to Down Dog
20 Seconds PVC Strict Press
40 Seconds Active Spidermans
20 Seconds PVC Push Press
40 Seconds Inchworm to Push-up
20 Seconds PVC Lateral Hops
40 Seconds Mountain Climbers
+
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY (12:00 – 15:00)
Front Rack Stretch: 1 Minute
Wrist Stretch: 30 Seconds Each Direction
Pec Stretch on Wall: 30 Seconds Each Side

Teach/Movement Prep
(15:00 – 23:00)
LATERAL BARBELL BURPEES – Jump In
Movement Prep
10 Lateral Hops Over the Bar
5 Lateral Barbell Burpees

BARBELL MOVEMENTS – Jump Up
Movement Prep
5 Jump in Place
5 Jumps to PVC Target
+
5 Push Press
5 Push Jerks

Strength
(23:00 – 38:00)
Push Press + Push Jerk (1.2 x 5 sets; build to tough complex in 15:00)
1 push press + 2 push jerks each set
Push Press + Push Jerk (3.1 x 5-7 sets; rest 1:30)
3 push press + 1 push jerks each set. ALL sets at moderate load today.

Primer
(38:00 – 45:00)
2 Rounds
3 Push Jerks
3 Lateral Barbell Burpees

Metcon
45-60:00
Little Dipper (Time)
21-15-9
Push Jerk (115/85)
Lateral Burpees over Bar

OPEN (RX+): 135/95

BARBELL MOVEMENTS
• Today is a good day to scare yourself a little with large sets on the barbell
• If we minimize sets on the barbell, we maximize time spent moving
• Even if this slows you down a little on the burpees, you’re still going to be moving forward with slow reps on the ground
• Be methodical and breathe overhead on the push jerks
• It’s better to be in control of large sets than to speed through large sets

LATERAL BARBELL BURPEES
• Burpee at a pace that allows you to smash the barbell
• Move nice and controlled for the first 2 rounds, but empty the tank on the last round knowing there is nothing left

Little Dipper (BUILD) (Time)
21-15-9:
Push Jerks (95/65)
Lateral Barbell Burpees

Extra Aerobic Capacity
Metcon (4 Rounds for reps)
4 sets:
Run/Row/Bike 1000m @ 85% Aerobic pace +
rest /walk 2:30

** GOAL is to keep same pace as last week 800m intervals, but we are bringing the volume back down.

** Bike distance = 1.55 miles

** Use same Modality as previous weeks for ALL sets

Leave a Reply