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WOD

CrossFit WOD, January 30, 2020

By January 29, 2020No Comments

1.30.2020

Daily Mindset
"If you can’t fly, then run. If you can’t run, then walk. If you can’t walk, then crawl. But whatever you do, you have to keep moving forward." – Martin Luther King Jr
Comedian Jerry Seinfeld had a daily practice, which was a promise to himself. To "never break the chain".
Jerry promised himself that he would write a joke, every single day. The length, the topic, and even how funny it was came second to the fact – that it was completed. Some days the jokes were incredibly funny. Other days, hardly. Some jokes were long, some were barely a sentence. But he "never broke the chain".
What Jerry was doing, was committing himself to make forward movement, every, single, day. Some days it was inch, and some days it was a mile. And this seemingly simple practice, to place tangible action into every day, resulted in one of the greatest comedians of his time.
As Martin Luther expresses, it’s not about the magnitude of the progress. All that matters, is that we’re moving forward.

Warm-up
(0:00 – 12:00)
Teams of 2
AMRAP 8:
5 Slam Ball Thruster per partner
75’ Bear Crawl (each partner does 75’, one at a time)
30 Second Sycnhro Front Plank
SYNCHRO FRONT PLANK:
• Accumulate 30 seconds in a front plank together
• Must both be locked out in plank for time to count
+
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 Thoracic Opener: 2 Minutes

Teach/Movement Prep
(15:00 – 30:00)
ABMAT SIT-UPS – Breathing
Movement Prep
10 AbMat Sit-ups

SLAM BALLS – Break the Floor
Movement Prep
5 Slam Ball Deadlifts
5 Slam Ball Swings (Like Kettlebell Swing)
5 Slam Balls

CLOSE GRIP BENCH PRESS – Pull the bar apart
Movement Prep
5 CGBP @3030

Primer
(30:00 – 35:00)
1 Round – Performed With Opening Weight
9 AbMat Sit-ups
6 Slam Balls
3 CGBP

Metcon
(35:00 – 60:00)
Body Slam (5 Rounds for reps)
On the 4:00 x 5 Rounds:
25 AbMat Sit-ups
15 Slam Balls (30/20)
5 Close Grip Bench Press (Build in Weight each round)

BUILD: sit ups / KettleBell swings (35/25) / CGBP

Extra Aerobic Capacity
Metcon (3 Rounds for reps)
10 sets
Run 30s @90% aerobic pace + rest/walk 30s
+
10 sets
Bike 30s @90% aerobic pace + rest/walk 30s
+
10 sets
Row 30s @90% aerobic pace + rest/walk 30s

Average all 10 sets (or each modality) and record your distance for score

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