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WOD

CrossFit WOD, January 7, 2021

By January 6, 2021No Comments

1.7.2021

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.

Warm-up
[3:00-8:00] 30s Each
Jumping Jacks
Inchworm to Push-up
Banded Pull Aparts
Banded Lateral raise (30s each side)
Banded Front raise (30s each side)
Half Kneeling Single Arm Dumbbell Strict Press (Each Side)
Performed with Lighter Dumbbell

MOBILITY [8:00-15:00] Prone Articulated shoulder Rotations – Right side
Prone Articulated Shoulder Rotations – Left side
Triceps and Forearm Smash on barbell (1:30 per side)

Teach / Specific Prep
[15:00 – 20:00] DOUBLE DUMBBELL 1-ARM PUSH PRESS – Lockout
• The big focus of these movements is locking the weight out quickly
• We can do this in the push press by driving through the heels hard
• Keep the heels down in the dip to get as much elevation on the weight as possible
Movement Prep
With Lighter Weights:
10 Alternating Push Press (5 Each Side)
With Workout Weights:
8 Alternating Push Press (4 Each Side)

PRESS – Grip and Tension
Two things to think about today when smashing our last heavy strict press set before de-load week:
• Grip: Width of hands should start at a small bit wider than shoulder width.
• Tension: For a strong press we want to activate good external shoulder rotation, so for this lets thing about pulling that bar apart, from the set up all the way through our rep.
Movement Prep
15s Hold at starting position – focusing on proper hand width and pulling bar apart
3 empty bar strict press @3131
+
Build to 45% for starting weight

Weightlifting
[20-35:00]
Strict press (@10X1; Every 1:30; 3 reps x 4 sets)
40-50-60-70% of 1RM
Strict press (Every 3:30; 5,3,1(+))
75% – 85% – 95% of 1RM

BUILD: 7,5,3(+) with 3RM percentages

Goblet Curtsy Step Downs (@31X1; 4-6/leg x 3 sets (holding 1 DB or KB) )
***Optional Accessory Work***

Metcon
[30:00-55:00]
Side Effects (Time)
5 Rounds For Time: (25:00 Time Cap)
20 Box Jumps -OR- Step Ups (24"/20")
20 Double Dumbbell 1-Arm Push Press (35/25)
20/15 Calorie Assault Bike

OPEN (RX+): DB (50/35) and Box Jumps

GOALS/STIMULUS
• We can expect this piece to take between 15-25 minutes to complete
• This should feel a little more grindy pace – no individual part needs to be super hot, but aim to limit rest

DOUBLE DB 1-ARM PUSH PRESS
• This movement requires two dumbbells in the front rack
• We’ll alternate which bell presses overhead on every rep
• Complete 10 reps on each side for a total of 20
• Choose a moderate set of dumbbells that allows you to complete each round in 2 sets

Side Effects (BUILD) (Time)
5 Rounds For Time: (25:00 Time Cap)
20 Box Jumps -OR- Step Ups (24"/20")
20 Double Dumbbell 1-Arm Push Press (25/15)
20/15 Calorie Assault Bike

At Home Program
Double DB Z Press (@21X2; 6-8 reps x 4 sets; rest 1:00 )
Goblet Curtsy Step Downs (@31X1; 4-6/leg x 3 sets (holding 1 DB or KB) )
Metcon (Time)
5 Rounds For Time:
20 Box Jumps -OR -Step Ups
20 Double DB 1-Arm Push Press
200m Run

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