CrossFit WOD, January 6, 2021

By January 5, 2021No Comments


Daily Mindset
"Don’t tell me who you are. Tell me what you are."
When we are asked "who" we are, we default to our past. We define ourselves by our resumes. Although our past may give us insight of where we’ve been, it cannot be what defines us… for it’s the past.
When the question however asks "what" we are, we tend to give a different answer. We describe who we really are. It’s one of character, values and beliefs.
Will we be defined by who we’ve been in the past, or by what we stand for today? Let character be our loudest statement.

[3-10:00] 5 Minutes For Quality
10 Jumping Jacks
5 Hollow Rocks
10 Shoulder Taps
5 Tempo Air Squats (3 Seconds Down)
5 Kang Squats
5 Back Squats
5 RDLs

Teach / Specific Prep
[10:00 – 15:00] PUSH-UPS – Range of Motion
• The main things we’re looking for from a coaching standpoint is good range of motion
• Correct movement in the early reps of each movement to ensure athletes are aware of their tendencies for most of the workout On the push-up, we’re looking for the following:
1) Chest touches floor
2) Elbows reach full extension at the top
3) Body remains in plank position

TOES TO BAR – Hands to Feet
• One way to maintain a rhythm between the upper body and lower body is to think about both together
• Instead of just bringing the toes up to the bar, focus on pushing the hands to the feet
• It essentially becomes a big V-Up on the pull-ups bar where both halves are working equally
• When it’s just the lower body that’s workout, we tend to swing around on the bar
• Keep the upper body just as active as the lower body
Movement Prep
10 Scap Pull-ups
10 Kip Swings
5 Knees to Chest
5 Toes to Bar

BACK SQUAT – Grip the Floor
The cue grip and spread the floor, rooting, or screw the feet into the floor is focused around the idea of maintaining a strong tripod foot position. This is the idea that we maintain even levels of pressure displacement throughout the foot at three points during our lifts. These points are the base of the first metatarsal (big toe), base of the fifth (little toe), and the heel.
Spreading the floor can also be a nice mental cue for an athlete to slightly externally rotate the hips, which can help engage the posterior chain and maintain proper knee angles.
• Commonly Used Feet/Ankle Cues: Grip the Floor or Spread the Floor
• Cues Worth Trying: Screw Your Feet Into the Floor, Root Your Feet Into the Floor, or Stack the Ankle
Build to 35% for opening set

Back Squat (@30X1; every 2:00; 1-3 reps x 6 sets)
35-45-55-65-75-85% of 1RM
Back Squat (every 4:00; 2 reps x 4 sets)
• Aiming to build slightly from previous week, into the 87-92% of 1RM range
• Tempo is priority, controlled lower and drive out of the bottom with no pause.
• Keep same weight for all 4 working sets
Hammer Curl (@2020; 12-20 reps x 3 sets)
***Optional Accessory Work***
Banded Tricep Extension (@1010; 20 reps x 3 sets )
***Optional Accessory Work***

Metcon (AMRAP – Rounds and Reps)
AMRAP 9:00 Ladder
3 Toes to Bar
3 Push Ups
6 Toes to Bar
6 Push Ups
9/9, 12/12, 15/15…

OPEN (RX+): 3-6-9-12-15…HSPU + 2 Bar Muscle Ups after each set

Metcon (AMRAP – Rounds and Reps)
AMRAP 9:00 Ladder
3 Toes to Bar
3 Push Ups (to box or bench as needed)
6 Toes to Bar
6 Push Ups
9/9, 12/12, 15/15…

At Home Program
Goblet Squat (@20X1; 5 sets x 8-10 reps; rest 2-3:00)
Hammer Curl (@2020; 12-20 reps x 3 sets)
Metcon (AMRAP – Rounds and Reps)
AMRAP 9:00
3 Sit Ups
3 Push Ups
6 Sit Ups
6 Push Ups
9/9, 12/12, 15/15…

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