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WOD

CrossFit WOD, January 27, 2020

By January 26, 2020No Comments

1.27.2020

Daily Mindset
"I’ve always wondered why birds stay in the same place, when they could fly anywhere in the world. And then I ask myself the same question." – Harun Yahya
We are like the bird. We can fly anywhere in the world. But… we hold ourselves back.
I don’t have the time. I’m not educated enough. I’m too old. I’m too young. I’m not a natural with this. I can’t afford it. I’m afraid of what might go wrong.
Every single one of the above can be legitimately true. But even with that being the case, we still want to see what they are at their core. A list of self-induced doubts and fears.
What Harun Yahya expresses is a powerful perspective we can take into our day: we sometimes can forget that we have wings.

Warm-up
(0:00 – 10:00)
30 Seconds Each
PVC Pass Throughs
Active Samson + Air Squat
PVC Overhead Squats
Inchworm to Push-up
Lateral Box Step Overs
PVC Overhead Squats (More Narrow)
Push-up to Down Dog
Box Facing Alternating Step-ups (Higher Box)
+
Snatch Biased Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press (Behind the Neck)
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats

MOBILITY (10:00 – 13:00)
Pigeon Pose on Box: 1 Minute Each Side
Child’s Pose on Box: 1 Minute

Teach/Movement Prep
13:00 – 20:00)
BOX JUMPS – Jump and Land
Movement Prep
5 Muscle Box Jump (Low Box)
5 Box Jumps (Low Box)
5 Box Jumps (Workout Height)

OVERHEAD SQUATS – Punch Up
Movement Prep
5 Pausing Overhead Squats (3 Seconds in Bottom)
5 Overhead Squats

POWER SNATCH – Jump, Punch, and Land
Movement Prep
5 Snatch Grip Push Presses (Behind the Neck)
5 Snatch Grip Push Jerks (Behind the Neck)
5 Muscle Snatches
5 Power Snatches

BACK SQUAT – Use your speed

Strength
(20:00 – 40:00)
Back Squat (6,4,2, 6,4,2 6,4,2)
Set 1: 6 Reps @ 72%
Set 2: 4 Reps @ 78%
Set 3: 2 Reps @ 84%

Rest 3 Minutes

Set 4: 6 Reps @ 78%
Set 5: 4 Reps @ 84%
Set 6: 2 Reps @ 90%

Rest 3 Minutes

Set 7: 6 Reps @ 84%
Set 8: 4 Reps @ 90%
Set 9: 2 Reps @ 96%

**ALL percentages are based on your 5RM
** Rest as needed between 6-4-2 reps and 3:00 between each "wave"

Back Squat (10,6,4 10,6,4 10,6,4)
Set 1: 10 Reps @ 62%
Set 2: 6 Reps @ 68%
Set 3: 4 Reps @ 74%

3 Minutes Rest

Set 4: 10 Reps @ 68%
Set 5: 6 Reps @ 74%
Set 6: 4 Reps @ 80%

3 Minutes Rest
Set 7: 10 Reps @ 74%
Set 8: 6 Reps @ 80%
Set 9: 4 Reps @ 86%

**ALL percentages are based on your 5RM
** Rest as needed between 10-6-4 reps

Primer
(40:00 – 50:00)
Snatch + OHS build – 2-3 sets of 2-3 reps of each to build to workout weight
+
1 Round
4 Power Snatches
4 Overhead Squats
4 Box Jumps
Performed With Workout Weight

Metcon
(50-60:00)
Power Move (AMRAP – Rounds and Reps)
AMRAP 10:
6 Power Snatches (75/55)
9 Overhead Squats (75/55)
12 Box Jumps (24/20)

OPEN(RX+): (95/65)

POWER SNATCH
• Choose a break-up strategy that allows you to complete the overhead squats without breaking
• Unbroken, 2 Sets: 3-3, 3 Sets: 3-2-1

OVERHEAD SQUATS
• Let’s aim for unbroken overhead squats throughout
• Rest more between snatches as needed to go unbroken here

BOX JUMPS
• Move at a steady pace that allows you to recreate your barbell strategy from the previous round
• It’s better to slow these down a bit to maximize time spent moving on the barbell

Power Move (BUILD) (AMRAP – Rounds and Reps)
AMRAP 10:
6 Hang Power Snatches (empty bar or PVC)
9 Overhead Squats (empty bar or PVC)
12 Box Jumps or step ups (24/20)

For Build, lets slow down a bit on the Hang Power Snatches and Overhead squats and dial in mechanics. Choose a weight that allows you to get lots of good practice reps in throughout this workout,

Barbell / Extra Strength
Overhead Squat (@@7772; 5 sets x 1 reps; rest 1:00 )
35-40-45-45-45% OF OHS 1RM

• The Tempo Overhead Squat allows us to build awareness, control, and balance in the overhead squat
• Each rep here takes 21 seconds: 7 Seconds Down, 7 Seconds Pause in Bottom, 7 Seconds Stand
• These sets are based off your 1RM Overhead Squat and will come out of a rack
• With a lot of time under tension, they are designed to be on the lighter side

Power Snatch (EMOM 6:00 x 2-3 reps)
w/ 2s pause at receiving position; build each round from 45% of PS 1RM

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