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WOD

CrossFit WOD, January 3, 2020

By January 2, 2020No Comments

1.3.2020

Daily Mindset
ACCEPT AND LOVE EVERYTHING THAT’S YOURS—BOTH GOOD AND BAD
"When we are no longer able to change a situation, we are challenged to change ourselves." — Viktor Frankl

We all feel the pain that life brings, but we don’t have to view ourselves as victims. Human beings are adaptable species. It’s why we’ve lasted this long and will continue to last. But while we’re here, we might as well continue to live happily despite the hardships we experience. Marcus Aurelius writes "a blazing fire makes flame and brightness out of everything that is thrown into it." Marcus’ timeless words are urging us to turn everything that’s thrown our way into fuel. Hardship, disaster, tragedy and misfortune… the only proper response for such occurrences is to accept them for what they are and make the best of the situation at hand.

Warm-up
(0-12:00)
AMRAP 4:00
Bike or row 20s fast
8 goblet squats w/ light DB
8 single arm half kneeling DB press (4/arm)
8 single leg DB RDL (4/leg)
8 alternating DB snatch
+
Line drills: lunge, knuckle drag, cradle stretch, active spiderman, inch warms, bear crawl and high knee carioca
+
Olympic wall sit 2:00

Teach/Movement Prep
(12-25:00)
DB bench press
Performance goal – elbows in + heels down
Prep: 3-5 DB bench press @ workout tempo

DB front rack lunge
Performance Focus – scaps back and down
Prep: 2-4 lunges per leg

Power snatch
Prep: w/ empty bar or PVC: 5 each: Hang Snatch high pull + muscle snatch + snatch push press + snatch drop + power snatch

Back squat
Prep: 5 reps at workout tempo w/ empty bar

Strength
25-40:00
Back Squat (@2222; 5,4,3; rest 2:30)
GOAL is perfect tempo, building each round to a hard set of 3 for the day
Back Squat (@4441; 5,4,3; rest 2:30)
GOAL is perfect tempo, building each round to a hard set of 3 for the day
Back Squat (@3031; 6 reps x 5 sets; rest 1:30)
all sets at same weight build from last week’s weight (moderate)

Metcon
(40-60:00)
Belinda (3 Rounds for reps)
For Quality
10-8-6-4-2
DB bench press @2112
Power snatch (95/65)
Double DB front rack lunge (35s/25s) (10-8-6-4-2 per leg)

OPEN: 22% of your CGBP in each hand / PS 70% of 1RM / Dbl. FR lunge (50s/35s)

NOTES:
** Choose a weight that is challenging but that movement and tempo are still kept as close to perfect as possible. It’s ok to go a bit heavy today, but priority is movement.
** This workout is less about how fast you complete the reps, and more focused on improving your movement.

SCORE: Each "round" represents a movement, so record your weight for each.
Round 1 = DB weight for BP
Round 2 = weight on bar for PS
Round 3 = DB weight for FR lunges

Belinda (BUILD) (3 Rounds for reps)
For Quality
10-8-6-4-2
DB Bench Press @2112
Hang Power Snatch
Double DB Suitcase Lunge (10-8-6-4-2/leg)

Choose a weight that is challenging, but that you can keep your form as close to perfect as possible.

Barbell / Extra Strength
Metcon (6 Rounds for reps)
KO in OK prep
6 rounds x 90s each:
3 TnG Clusters (build every other round)
AMRAP calories on Bike/Row/Ski with remaining time
rest 3:00 b/t rounds

Rotate through all 3 machines for 2 rounds of each.
Clusters should be tough, but not a 3RM, think of hitting 80-85% of 3RM in last 2 rounds

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