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WOD

CrossFit WOD, January 29, 2020

By January 28, 2020No Comments

1.29.2020

Daily Mindset
"When I write, I feel like an armless, legless man with a crayon in his mouth." – Kurt Vonnegut
It can be easy to forget that even the greats are full of awkwardness and clumsiness. Yet the man quoted above is known to have changed the face of American literature.
But despite Vonnegut’s success, he didn’t start that way. It was full of fumbles, false starts, and embarrassing mistakes. Yet where others in his shoes stopped, he chose to keep going. Forcing himself to move forward. He kept taking one more step, even when the process did not seem rewarding.
Awkward and clumsy are not just OK… they’re part of the way.

Warm-up
(0:00 – 12:00)
3 Sets
30 Seconds Assault Bike
30 Seconds Single Unders
Increasing Intensity & Height with Each Round

Glute Bridge Sequence
40 Seconds Each:
Glute Bridges
Single Leg Glute Bridges (20s Each Side)
Glute Bridge Walkouts
Slow Air Squats

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)
Barbell Ankle Stretch: 1 Minute
Front Rack Stretch: 1 Minute
Wrist Stretch: 30 Seconds Each Directio

Teach/Movement Prep
BIKE – Elbows Down
Movement Prep
30 Seconds Moderate Bike

DOUBLE UNDERS – Push the Floor Away
Movement Prep
20 Seconds High Single Unders
20 Seconds Double Under Practice
Movement Subs
Reduce Reps
90 Single Unders
1 Minute of Double Under Practice

FRONT SQUAT – Elbows Up & Push the Floor Away
Movement Prep
5 Pausing Front Squats (3 Seconds in Bottom)
5 Front Squats

Strength
(20:00 – 35:00)
Push Press (Find 10RM)
Work up to weight in set of 5-7 reps, then only 1 or 2 attempts at 10RM

Primer
(35:00 – 40:00)
1 Round Performed With Workout Weight
10 Double Unders
5 Calorie Assault Bike
3 Front Squats

Metcon
(40:00 – 60:00)
Geico (AMRAP – Rounds and Reps)
AMRAP 15:
60 Double Unders
30/21 Calorie Assault Bike
15 Front Squats (135/95)

OPEN(RX+): Front squat (155/105)

FRONT SQUAT
• This workout will likely center around the heavier barbell
• Let’s aim to complete these in 1-3 sets, choosing a break-up strategy that you see yourself holding for at least 3 rounds
• 1 Set: 15, 2 Sets: 8-7 or 9-6, 3 Sets: 5-5-5 or 6-5-4

DOUBLE UNDERS
• Double Unders can be tough coming off the front squats
• When you get off the bar to start the next round, just think about getting a set done, no matter how small
• This small set will help you feel like you’ve made good progress, because you found a way to keep moving forward
• 1-3 sets will likely be the sweet spot; 2 Sets: 30-30 or 40-20, 3 Sets: 20-20-20/30-20-10

BIKE
• Hold a moderate pace that allows to attack the 15 barbell reps
• Go a little slower on the bike if that means going bigger on the barbell

Geico (BUILD) (AMRAP – Rounds and Reps)
AMRAP 15:
100 Single Unders
30/21 cal Assault Bike
15 Front Squats (115/85)

Barbell / Extra Strength
Metcon
4 Sets:
16 Weighted Sit-ups
12 Barbell Romanian Deadlifts
8 Pausing Barbell Rows (2 Seconds on Chest)
Rest 2 Minutes Between Sets

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