CrossFit WOD, January 6, 2020

By January 5, 2020No Comments


Daily Mindset
"When you have one foot in the past, and one in the future, you piss on the present."" – Dan Harris

It’s tempting to daydream about the future, and it’s far too easy to dwell on the past. Being present, here and now, is often the most challenging of the three.
When we think of the underlying reason why one would study the past and to plan to future, we can come to the agreement there’s a singular purpose – to make today, our very best. There is never a reason not to pursue that aim, well knowing that today could very well be our last.
Happiness is not something we postpone for the future; it is something we design for the present.

GROUP WARMUP (0:00 – 12:00)
2 Minutes For Quality:
10 Glute Bridges
10 Kettlebell Deadlifts

2 Minutes For Quality:
20 Single Unders
10 Russian Kettlebell Swings

2 Minutes For Quality:
10 Single Leg Glute Bridges (5 Each Side)
10 Kettlebell Goblet Squats

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)
Kettlebell Calf Smash: 30 Seconds Each Side
Kettlebell Squat Hold: 30 Seconds
Calf/Ankle stretch at rig 30s Each side

Teach/Movement Prep

BACK SQUATS Movement focus: " Head & Shoulders"
Movement Prep
5 Pausing Air Squats (2 Seconds in Bottom)
10 Air Squats
5 Pausing Back Squats (2 Seconds in Bottom)
10 Back Squats w/ empty bar

Back Squat (Work to a 1RM)
1) If you are not confident with squatting with really good form at this point, use this time today to continue to practice and add a little weight every few reps. "Going Heavy for a single max load attempt" is only if you have a really good understanding of the movement. It’s not wrong to hold off going heavy this time…don’t worry we will see this again!
2) Remember its only a PR or personal best if you meet the squat points of performance (hip crease below parallel and standing all the way back up)…so if you are close or worried you wont squat low enough, grab a med ball or have a coach watch you.

7 Minute Burpee Test (AMRAP – Reps)
AMRAP 7:00 burpees

OPEN (RX+): burpees to 6" target

Barbell / Extra Strength
Supine Ring Rows (4 sets x 10 reps; rest 20s)
Feet elevated
Ring Dip Top Support Hold (4 sets x 10-20s; rest )
1 second = 1 rep

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