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WOD

CrossFit WOD, January 31, 2020

By January 30, 2020No Comments

1.31.2020

Daily Mindset
"You’re not your job. You’re not how much money you have in the bank. You’re not the car you drive. You’re not the contents of your wallet. You’re not your (expletive) khakis." – "Fight Club" (Movie)
The football player wears shoulder pads and a helmet. The chef puts on an apron. The accountant brings a suitcase everywhere she goes. These are materialistic identifiables, but it tells us nothing about who they really are.
If we were to strip ourselves of all materials, who are we? If we were to take away our job, our possessions… how would one describe us?
Let character be what defines us. Let it be our loudest statement.

Warm-up
(0:00 – 12:00)
1 Minute
Easy Row
Active Samson
Reverse Lunges

30 Seconds
Moderate Row
Active Spidermans
Air Squats

20 Seconds
Faster Row
Push-up to Down Dog
Single Dumbbell Strict Press (Hold Each Side of the Rubber)

MOBILITY (12:00 – 15:00)
Dumbbell Ankle Stretch: 45 Seconds Each Side
Dumbbell Goblet Squat Hold: 45 Seconds
Child’s Pose on Ball: 45 Seconds

Teach/Movement Prep
(15:00 – 25:00)
ROW – Shoulders & Hips
Movement Prep
30 Seconds Just Legs
30 Seconds Full Stroke

DUMBBELL BOX STEP-UPS -Shoulders & Hips and Holding the DB
Movement Prep
With No Weight:
8 Alternating Box Step-ups
With Lighter Weight:
6 Alternating Box Step-ups
With Workout Weight:
4 Alternating Box Step-ups

DUMBBELL SNATCHES – Shoulders & Hips
Movement Prep
Each Side With Lighter Weight:
3 Deadlifts
3 High Pulls
3 Push Press
3 Dumbbell Snatches
With Workout Weight:
4 Alternating Dumbbell Snatches

WALLBALLS – Ball Above Shoulders
Movement Prep
5 Pausing Front Squats
5 Push Press
5 Wallballs

Primer
1 Round (Performed With Workout Weight)
4 Calorie Row
4 Dumbbell Box Step-ups
4 Alternating Dumbbell Snatches
4 Wallballs

Metcon
(30-60:00)
Stairmaster (Time)
30-20-10:
Row Calories
Dumbbell Box Step-ups (35#/25# and 24"/20")

Directly Into…

10-20-30:
Alternating Dumbbell Snatches (35/25)
Wallballs (20/14)

OPEN(RX+): DB (50/35)

PART 1: ROW & STEP-UPS
• The goal of the first part today is to simply not stop moving
• Row and step-up at a pace that allows you to keep moving, and that allows you to thrive through the second half of the workout (where we will have to break the movements into sets)
• Move methodically through the opening set of 30 and try to maintain that pace on the 20’s and 10’s

PART 2: WALLBALLS & DB SNATCH
• The movements is part 2 are ones that we’ll likely have to break-up into several sets
• Let’s control the speed through the 10’s and the 20’s, allowing you to push through the final sets of 30 at each movement

Stairmaster (Time)
30-20-10:
Row Calories
Dumbbell Box Step-ups (25#/15# and 24"/20")

Directly Into…

10-20-30:
Alternating Dumbbell Snatches (25/15)
Wallballs (14/10)

Barbell / Extra Strength
Front Squat (@3331; EMOM 9:00 x 1 rep)
Sets 1-3: 63%
Sets 4-6: 67%
Sets 7-9: 71%

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