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WOD

CrossFit WOD, January 24, 2020

By January 23, 2020No Comments

1.24.2020

Daily Mindset
"The greatest enemy of knowledge is not ignorance. It is the illusion of knowledge." – Steven Hawking
One of the largest dangers in life is a closed mind.
Yet, very, very few, close on purpose.
We often don’t even realize it’s happening, until it’s too late.
It’s how our mind operates by default. When we think we have the answer, we stop looking for the solution. We not only stop seeking it out, but we no longer are even aware of the next idea, the next thought, as it passes us by. We blind ourselves.
It is not a plea to discount what we have learned. Cherish what we have learned! But instead, value the one thing we truly have – the willingness, to learn. That we have, in full. The willingness to listen to the next path, the next way. The willingness to stare, nakedly, at our weaknesses and address them. The willingness, to always be a student.
As Socrates said, "All I know, is that I know nothing."

Warm-up
(0:00 – 12:00)
1:30 Bike – increase pace every 30s
+
30s each:
Front Plank
Inchworm to Push-ups
V-Ups
Glute Bridge Walkouts
Mountain Climbers
Push-up to Down Dog
+
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Teach/Movement Prep
(12:00 – 18:00)
DEADLIFTS – Set-up Position + Bar Close
Movement Prep
30 Second Set-up Position Hold (Vertical Shin & Mid-Foot Balance)
15 Second Hold Below Knee (Focus: Protect the Money)
3 Tempo Deadlifts (5 Up, 5 Down)
5 Deadlifts (No Tempo)

DUMBBELL STRICT PRESS – Set up Position
Movement Prep
15s OH hold (with 2 DBs)
3 DB strict press w/ 5s lower
5 strict press at normal speed

Strength
STRENGTH (20-40:00)
Deadlift (7,7,7,5,5,5,3,3,3; Build each set; rest 1:30-2)
we are looking to get to a tough set of 3 for the day
Deadlift (710,10,8,8,6; build each set; rest 1:00)

Primer
(40-45:00)
1 Round
1 DB press + 2 DL
3 DB press + 4 DL
5 DB press + 6 DL

Metcon
Shoulder Pads (AMRAP – Rounds and Reps)
Ascending Ladder for 12 Minutes:
3 DB Strict Press (35/25)
3 Deadlifts (185/135)
125m row
6 DB Strict Press
6 Deadlifts
125m row
9/9, 12/12, 15/15, 18/19…

OPEN(RX+): Strict HSPU / DL (255/155)

SCORING:
if you get through set of 9s, then record it as 9 rounds + any extra reps in the next round

Shoulder Pads (BUILD) (AMRAP – Rounds and Reps)
Ascending Ladder for 12 Minutes:
3 DB Strict Press (25/15)
3 Deadlifts (135/95)
125m row
6 DB Strict Press
6 Deadlifts
125m row
9/9, 12/12, 15/15, 18/19…

Barbell / Extra Strength
Front Squat (@3332; EMOM 9:00 x 1 rep)
Sets 1-3: 60%
Sets 4-6: 64%
Sets 7-9: 68%

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