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WOD

CrossFit WOD, January 28, 2020

By January 27, 2020No Comments

1.28.2020

Daily Mindset
"For most of us, the problem is not a lack of goals. But rather too many of them." – Roy F. Baumeister
Goal setting can be exciting. We all love doing it… thinking about the future. To plan, visualize, and dream. It’s arguably a major strength of ours, as there rarely ever is a shortage we can list off.
The quote brings to light that this strength is however a double-edged sword. For we can create so many goals that we actually dilute our focus. And dilute our time and effort. It’s not that some aren’t important to us, but… if everything is important, then nothing is important.
Less can be more. In the words of Confucius, "Person who chases two rabbits, catches neither".

Warm-up
(0:00 – 12:00)
30 Seconds Each
Active Spidermans
Side Plank (30 Seconds Each Side)
Mountain Climbers
Flutter Kicks
Frog Hops
Shoulder Taps

Rowling Game
2-3 rounds each partners:
Land Exactly on 100 Meter Row
Burpee Penalty For Any Meters Over or Under 100 Meters
Example: 94 or 106 = 6 Burpee Penalty

MOBILITY (12:00 – 15:00)
Couch Stretch: 1 Minute Each Side
Pec Stretch on Wall: 30 Seconds Each Side

Teach/Movement Prep
(15:00 – 25:00)
BURPEES – Legs Wide & Look Straight Ahead
Movement Prep
5 Burpees

ROW – Legs Tight
Movement Prep
Establish Catch Position
30 Second Moderate Row

GYMNASTIC MOVEMENTS – Legs Tight & Look Straight Ahead
Movement Prep
10 Scap Pull-ups Click Here
5 Kip Swings
3 Knees to Chest
3 Toes to Bar
1-3 Strict Pull-ups
3 Pull-ups
3 Chest to Bar Pull-ups

Primer
(25:00 – 30:00)
1 Round
3 Calorie Row
3 Burpees
3 Chest to Bar Pull-ups
3 Toes to Bar
3 Pull-ups

Metcon
(30:00 – 60:00)
Lead Foot (3 Rounds for reps)
AMRAP 4:
27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups

Rest 4 Minutes

AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar

Rest 4 Minutes

AMRAP 4:
15/9 Calorie Row
15 Burpees
15 Pull-ups

SCORING
Note how many total reps you complete in each 4 minute section

ROW & BURPEES
• Move at a strong pace, but one that allows to keep moving once you get the gymnastics
• The goal on these two movements is to move at the fastest pace possible that still allows you to smash the third movement

GYMNASTIC MOVEMENTS
• While we have a short time to work, that doesn’t mean we have to try to complete these unbroken
• If you’re confident in doing so, it does get you back on the rower faster
• However, quick sets with quick breaks can be just as effective
• These quick sets are better than trying to go big and hitting a wall, which causes you to stop moving
• The best option is the one that keeps you moving as much as possible

Lead Foot (BUILD) (3 Rounds for reps)
AMRAP 4:
27/21 Calorie Row
27 Burpees
AMRAP banded pull ups w/ time remaining (if you complete all burpees)

Rest 4 Minutes

AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Anchored Toes to Bar

Rest 4 Minutes

AMRAP 4:
15/9 Calorie Row
15 Burpees
15 Jumping Pull-ups or Ring Rows

Extra Aerobic Capacity
Metcon (5 Rounds for reps)
5 sets:
Run/Row/Bike 1000m @ 85% Aerobic pace
+
rest /walk 2:30

GOAL is to keep same pace as last week, but we are adding one more set this week.
Bike distance = 1.55 miles
Use same Modality as previous weeks for ALL sets

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