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WOD

CrossFit WOD, January 4, 2021

By January 3, 2021No Comments

1.4.2021

Daily Mindset
"You make a living with what you get. You make a life with what you give." – Winston Churchill
Think back to a time in your life when you came in clutch for someone. One where your actions made a significant impact on someone’s life. Maybe it was a time where you showed up for a friend in a time of need. But you didn’t just show up… you went above and beyond. Not because of some expected return or ulterior motive, but because you believed it was the right thing to do. You genuinely cared.
Think back to that day, and how that made you feel when you saw your impact. Think back to how it felt to know you made a difference. It felt good, didn’t it. Really, damn, good.
Science has shown us that one of the most powerful emotions we can feel, via serotonin, is released in mass at these moments. But what is even more interesting, is that it’s literally contagious. Think back to the last time you saw someone else doing something generous. Maybe it was as simple as holding the door open at the store for an elderly customer. Think back to that… how did you feel, witnessing that? Did it make you feel, more generous?
If generosity is contagious, it just needs to be started.
Let it be us.
Be the change we want to see in this world.

Warm-up
[3:00-10:00] 1:00 Easy Single Unders
1:00 Down Dog
1:00 Side Plank (30s Each)

40s Quick Single Unders
40s Up Dog
40s Side Plank (20s Each)

20s High Single Unders
20s Up Dog
20s Side Plank (10s Each)

Teach / Specific Prep
[10:00 – 18:00] DOUBLE UNDERS – Cycle Speed
• A big focus across all three movements is our cycle speed
• With double unders, just because we are going fast doesn’t mean we’re moving well
• If you struggle with timing, it can actually be helpful to slow things down by jumping a little higher
• This gives us more time to spin the rope around the body twice
• The more proficient you get with this movement, the more you can bring down the height of your jump and increase the speed of your hands
Movement Prep
30 Seconds High Single Unders
30 Seconds Double Under Practice

DUMBBELL HANG CLEAN AND JERKS – Cycle Speed
• Cycling these reps slower can often be more efficient and sustainable than a quick pull and press
• Slowing things down can allow us to breathe, stay balanced, & get more posterior chain involved in the clean
Movement Prep
Each Side With Lighter Weight:
5 Russian Swings
5 Hang Cleans
5 Push Press
5 Hang Clean and Jerks

DEADLIFTS – The Foundation
• In the deadlift, the weight is placed in front of the body
• That means the tendency will be for it to pull us forward onto the toes
• We can stay balance and utilize more of the posterior chain by screwing the feet into the floor
• Just screwing the feet into the floor from a standing position recruits more muscle and lays a solid foundation to press and pull from
Movement Prep
30s Empty Bar Deadlifts
Build to 35% for opening set

Weightlifting
[18-40:00]
Deadlift (Every 2:00; 3-5 reps x 5 sets; build each set)
30-40-50-60-70% of 1RM
Deadlift (Every 4:00; 5,3,1(+); build each set)
75% – 85% – 95% of 1RM

BUILD: 7,5,3(+) 75-85-95% of 3RM

Single Arm DB Bench Press (@30X1; 4-6 reps/arm x 3 sets )
***Optional Accessory work***

Metcon
[40:00-60:00]
Head Spin (Time)
For Time: [20:00 TIME CAP] 100 Double Unders
50 Single DB Hang Clean and Jerks (35/25)
80 Double Unders
40 Single DB Hang Clean and Jerks (35/25)
60 Double Unders
30 Single DB Hang Clean and Jerks (35/25)
40 Double Unders
20 Single DB Hang Clean and Jerks (35/25)
20 Double Unders
10 Single DB Hang Clean and Jerks (35/25)

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

GOALS/STIMULUS:
• This workout starts with higher reps and gets progressively lower with each round
• We expect this workout to take between 15-20 minutes to complete

SINGLE DB HANG CLEAN AND JERKS
• Let’s choose a weight today that allows for 50 unbroken reps when fresh [Light/Moderate] • We’ll alternate arms every 5 reps today
• You can push press or push jerk the weight overhead

DOUBLE UNDERS
• To complete this station as written, we recommend having at least 75 unbroken double unders
• The opening set of 100 double unders is ideally done in 2:30 or less
• Reducing the volume, completing single unders, or putting time caps on each round can be helpful in getting the right stimulus
• Time Caps:
100: 2:30
80: 2:00
60: 1:30
40: 1:00
20: :30

Head Spin (BUILD) (Time)
For Time: [20:00 TIME CAP] 150 Single Unders
50 Single DB Hang Clean and Jerks (25/15)
120 Single Unders
40 Single DB Hang Clean and Jerks (25/15)
90 Single Unders
30 Single DB Hang Clean and Jerks (25/15)
60 Single Unders
20 Single DB Hang Clean and Jerks (25/15)
30 Single Unders
10 Single DB Hang Clean and Jerks (25/15)

At Home Program
Romanian Deadlift ((w/ DBs/KBs) @3011; 6-8 reps x 5 sets; rest 2:00)
Single Arm DB Bench Press (@30X1; 4-6 reps/arm x 3 sets )

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