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WOD

CrossFit WOD, January 25, 2020

By January 24, 2020No Comments

1.25.2020

Daily Mindset
"I define anxiety as experiencing failure in advance." – Seth Godin
It’s not abnormal to feel the nerves before something big. We have a several thousand year-old survival mechanism that wants to protect us. A bit outdated maybe, but it’s still alive and well.
This made sense when being chased by predators, or at risk of running out of food. Yet, our day to day actions are different now. Not only do we not need to prepare for catastrophic failure… we should resist it.
What we think, we will become. And if we dwell on the thought on failing, it becomes a self-fulfilling prophecy. We start to focus in, on a subconscious level, on the reasons we will fail. Of course, we’re not in an imaginary world here… we will fail… but it’s the paradigm shift we’re after. Think less about all the reasons we’ll fail, and more, about all the reasons we will succeed.

Warm-up
(0:00 – 12:00)
30 Seconds at Each Station
**Station 1:**Easy Row
**Station 2:**Active Samson
**Station 3:**AMRAP: 5 Good Mornings + 5 Back Squats
**Station 1:**Moderate Row
**Station 2:**Active Spidermans
**Station 3:**AMRAP: 5 Elbow Rotations + 5 Strict Press & Reach
**Station 1:**Faster Row
**Station 2:**Push-up to Down Dog
**Station 3:**AMRAP: 5 Romanian Deadlifts + 5 Front Squats

*Each Partner Starts at One Station and Rotates Through

Teach/Movement Prep
(12:00 – 25:00)
ROW – Loose, But Full
Movement Prep
30 Seconds Moderate-Fast Row (Each Partner)

PULL-UPS – Pinky Over
Movement Prep
10 Scap Pull-ups
5 Kip Swings
1-3 Strict Pull-ups
5 Kipping Pull-ups

POWER CLEANS – Hook Grip
Movement Prep
Establish Hook Grip
5 Hang Power Cleans
5 Power Cleans

THRUSTERS – Hybrid Grip
Movement Prep
5 Push Press
5 Front Squats
5 Thrusters
+
Build to Workout Weights for all barbell work

Hot & Heavy (AMRAP – Rounds and Reps)
Teams of 3
AMRAP 30:
60 Calorie Row
50 Pull-ups
40 Power Cleans
30 Thrusters

OPEN (RX+): Teams of 3
AMRAP 30: (or 4 rounds FT w/ 30 min Cap):
75/60 Calorie Assault Bike
60 Toes to Bar
45 Power Cleans
30 Power Snatches
Round 1: 95/65
Round 2: 115/85
Round 3: 135/95
Round 4: 155/105
Round 5: 175/115

GENERAL
• Have a plan going in, but also expect to have to adapt on the fly if necessary
• Tell your teammates where you are in the set, not how many you just did ("We’re at 30" as opposed to "I did 10")
• This makes any adjustments to rep schemes that much easier

ROW
• Shoot for 1-2 Sets
• 1 Set might be worth it to reduce the number of transitions, but if your transitions are fast, 10’s are less taxing and can be more sustainable later on in the workout

PULL-UPS
• Pull-up transitions are much faster than rowing
• Small sets will be sustainable well into the later rounds of this workout
• Switch out every 5-10 reps

BARBELL MOVEMENTS
• Let’s try to hold on for slightly bigger sets on the thrusters than on the power cleans, since the bar does not come back to the ground in the thruster.

Hot & Heavy (BUILD) (AMRAP – Rounds and Reps)
Teams of 3, AMRAP 30:
50 Calorie Row
40 Banded Pull-ups or Ring Rows
30 Hang Power Cleans
20 Thrusters

Round 1: 45/35
Round 2: 75/55
Round 3: 95/65
Round 4: 115/85
Round 5: 135/95

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