CrossFit WOD, January 8, 2021

By January 7, 2021No Comments


Daily Mindset
"Adversity causes some to break. For others, it breaks records."
Adversity can really, really hurt. Let’s not create an illusion that it’s all sunshine and rainbows. It will try our values, test our patience, and challenge who we are as human beings. It’s no warm cup of cocoa on a winter morning.
But a warm cup of cocoa doesn’t make us better. A picture perfect day doesn’t make us better. We learn when we make mistakes. When we miss, trip up, face plant, and get caught off guard. At our very basic biological level, this is how we adapt. It’s encoded in us… and it’s seriously like a secret sleeping super power.
That is, of course, if we them it our advantage. The nature of a mistake is not to tell us we suck. That we failed. That we’re not good enough. The nature of a mistake is to educate us. To give us the ammunition we need to become better. To take the challenge to earn greatness, out of something that once was not.
Adversity is not in the way to greatness.
Adversity is the way the way to greatness.
This is the championship mindset.

[3:00-12:00] 1 Minute Row
30 Seconds Lateral Squats
1 Minute Row
30 Seconds Slow Air Squats
1 Minute Row
30 Seconds Jumping Air Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY [12:00-16:00] Couch Stretch: 1 Minute Each Side
Barbell Triceps Smash 1 Minute per arm

Teach / Specific Prep
[16:00 – 25:00] ROW – Straight Handle Path
• The big theme of both of these movement is a straight path
• On the rower, we’re talking about the handle path
• Aim to keep the handle between the two screws on the side of where the chain inserts
• This keeps the body in a good position to drive effectively with the legs
• It also allows us to sit taller and breathe better
Movement Prep
40 Seconds Easy Row

SQUAT CLEANS – Straight Bar Path
• We’re also looking for a straight bar path on the squat cleans
• This squat clean involves a lot more balance than the power variation, so a straight bar path means easier movement. The things we can think about here are:
1) Start with the bar over the loops of the laces
2) Get the knees back and out of the way
3) Keep the lats on by pulling the weight in
4) Get the elbows high in the pull

Movement Prep
5 Clean Deadlifts
5 Hang High Pulls
5 Hang Power Cleans
5 Front Squats
5 Squat Cleans
Build to Workout Weight

[25:00-30:00] 1 Round With Workout Weight:
8 Calorie Row
4 Squat Cleans

So Fresh, So Clean (Time)
For Time (25:00 Time CAP)
Squat Cleans (135/95)

**Before Each Round: 20/15 Calorie Row

OPEN (RX+): (155/105)

• Before each set on the barbell (10x) you’ll complete calories on the rower
• The workout will finish after the set of 1 squat clean
• We can expect this piece to take between 18-25 minutes to complete

• When fresh, this should be a weight you feel confident cycling for 10+ reps unbroken
• Within the workout, quick singles will likely be the best option

So Fresh, So Clean (BUILD) (Time)
For Time (25:00 Time CAP)
Hang Power Clean + Front Squat

**Before Each Round: 20/15 Calorie Row

At Home Program
Metcon (Time)
Double Dumbbell Squat Cleans

**Before Each Round: 200 Meter Run

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