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WOD

CrossFit WOD, January 5, 2021

By January 4, 2021No Comments

1.5.2021

Daily Mindset
"Don’t look for the third thing." – Marcus Aurelius
Marcus Aurelius breaks down a good deed into two positive results:
1. You did good
2. You helped another
The first positive result is that you did good. Every good deed is a vote towards ourselves becoming better human beings. The second is that your actions helped another. Whether big or small, you’ve benefitted another human being today.
There is a "third thing" that one can seek, and it was Marcus strongly speaks against: credit.
When one contributes with a good deed, doing right by oneself, and doing rigiht by another, is enough. The desire to receive praise for such an action is the pitfall he warns against. To go around expecting thanks is what he deems as greedy, which can trickle into other areas of life.

Warm-up
[5:00-12:00] Row Warmup 2 Minutes Increasing Intensity:
50s Easy
40s Moderate
30s Moderate-Fast

30 Seconds Each
Active Spidermans
Lateral Hops Over Barbell
Squat to Stands
Forward and Back Hops Over Barbell
Slow Burpees

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] Chest Stretch on Floor: 45 Seconds (Actively Moving)
Front Rack Stretch: 45 Seconds
Forearm Stretch: 45 Seconds

Teach / Specific Prep
[15:00 – 30:00] ROW – Timing
• The combination of high intensity rowing and snatching can be tough on the arms
• Being as efficient as we can with timing can help minimize pulling fatigue
• To practice this we’ll isolate each part of the stroke:
Just Legs
Legs + Hips
Full Stroke (Legs + Hips + Arms)
• This allows us to work on the leg drive and hip swing before the pull with the arms
• The first two parts make up 90% of the power, while the arms only account for 10
• Relax the arms and let the lower body do most of the work
Movement Prep
30 Seconds Just Legs (Locked Arms)
30 Seconds Legs + Hips (Locked Arms)
30 Seconds Full Stroke

POWER SNATCHES – Timing
• Just like on the rower, let’s aim to get most of the power from the legs and the hips
• It can be helpful to flex the triceps in order to maintain straight arms until we reach triple extension
• Pull with the arms only after the hips open
• We’ll practice this timing with some hang high pulls into positional power snatches
Movement Prep
10 Empty Bar Hang High Pulls
5 Hang Power Snatches
5 Power Snatches
+
3 sets x 5 reps Power snatches with opening weight, middle weight and heaviest weight

Metcon
[35:00-55:00]
Forecast (3 Rounds for reps)
AMRAP 4:
27/21 Calorie Row
21 Power Snatches (75/55)
21 Bar Facing Burpees

Rest 4 Minutes

AMRAP 4:
21/15 Calorie Row
15 Power Snatches (95/65)
15 Bar Facing Burpees

Rest 4 Minutes

AMRAP 4:
15/9 Calorie Row
9 Power Snatches (115/85)
9 Bar Facing Burpees

OPEN (RX+): Power Snatches (95/65 – 115/85 – 135/95)

GOALS/STIMULUS
• With 4 minutes of rest built in after each round, we’re looking for a fast pace throughout
• In each interval, look to choose weights or rep numbers that allow you to finish at least 1 round

POWER SNATCHES
• With short work windows, look to complete touch-and-go sets if possible, on the first two barbells
• Choose your weight based of the following recommendations:
1st Bar: Can Cycle for 30+ Unbroken Reps When Fresh
2nd Bar: Can Cycle for 21+ Unbroken Reps When Fresh
3rd Bar: Can Cycle for 12+ Unbroken Reps When Fresh

BAR FACING BURPEES
• You can jump-up or step-up out of the burpee
• Jump over the bar for "RX"
• Square up to face the bar in the bottom of the burpee

Forecast (BUILD) (3 Rounds for reps)
"Forecast"
AMRAP 4:
27/21 Calorie Row
21 Kettlebell Swings (45/25)
21 KB Facing Burpees

Rest 4 Minutes

AMRAP 4:
21/15 Calorie Row
15 Kettlebell Swings (45/25)
15 KB Facing Burpees

Rest 4 Minutes

AMRAP 4:
15/9 Calorie Row
9 Kettlebell Swings (45/25)
9 KB Facing Burpees

At Home Program
Metcon (3 Rounds for reps)
3 Rounds x AMRAP 4:00
21 Shuttle Runs (10 Meters)
21 Alternating DB Snatches
21 Dumbbell-Facing Burpees
Rest 4 Minutes Between

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