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WOD

CrossFit WOD, January 9, 2020

By January 8, 2020No Comments

1.9.2020

Daily Mindset
"Integrity is not a noun. It’s a verb."
Just about everyone "knows" right from wrong. And if one knows right from wrong, they could be said to "have integrity", as they possess the requisite knowledge. Yet, we know that’s not what real integrity is – as not everyone acts with so.
Real integrity, is action. Not a "thing", but a living and breathing lens we live our lives through that we refine every single day.

Warm-up
WARMUP (0:00 – 12:00)
30 Seconds
Easy Row
Medicine Ball Deadlifts
Box Step-ups

Moderate Row
Squat to Medicine Ball
Lateral Box Step-Overs

Faster Row
Medicine Ball Slams
Box Jump with Step Down
*All Performed To Lowest Box Setting

Single Dumbbell Warmup
Each Side With Lighter Weight:
5 Romanian Deadlifts
5 Russian Dumbbell Swings
5 Waiter Squats
5 Strict Press & Reach
5 Front Rack Reverse Lunges

MOBILITY (12:00 – 15:00)
Dumbbell Ankle Stretch: 30 Seconds Each Side
Dumbbell Squat Hold: 1 Minute
Child’s Pose on Box: 1 Minute

Teach/Movement Prep
(15:00 – 30:00)
ROW – Movement Prep
15 Second Finish Position Hold
30 Seconds Moderate Row

WALL BALL SHOTS – Movement Prep
5 Push Press
5 Thrusters
5 Max Height Wallballs
5 Workout Height Wallballs

DUMBBELL MOVEMENTS – Movement Prep
Each Side With Lighter Weight:
15 Second Finish Position Hold
5 Strict Press
5 Hang Clean and Jerks
5 Dumbbell Snatches
+
Build to Workout Weight

Primer
(30:00 – 35:00)
1 Round
4 Wallballs
4 Single Arm Dumbbell Snatches
4 Box Jumps
4 Single Arm Dumbbell Clean and Jerks
4 Calorie Row

Metcon
35-60:00
Singled Out (3 Rounds for reps)
3 Rounds:
1 Minute Wallballs (20/14)
1 Minute Single Arm Dumbbell Snatches (35/25)
1 Minute Box Jumps (24/20)
1 Minute Single Arm Dumbbell Hang Clean and Jerks (35/25)
1 Minute Calorie Row
1 Minute Rest

OPEN(RX+): DB (50/35)

SCORE = total reps across all movements for each of the 3 rounds. (Add total reps of WBS + DB SN + BJ + DB C&J + Row cals for round total)

NOTES:
• There are a couple ways to approach this 5-minute on, 1-minute off workout
• The first is to have a rep goal for each round or each movement
• For example, you could try to hold somewhere between 15-20 reps on each movement
• Another option would be to pre-set the time you are working on each minute
• For example, you could go with a tabata style or double tabata interval option on the weighted movements and move for the whole minute on the non-weighted movements
• On the wallballs, snatches, and hang clean and jerks, consider one of following:
• 1 Set of :40 Seconds On, :20 Seconds Rest
• 2 Sets of :20 Seconds On, :10 Seconds Rest
• Since you aren’t holding anything for the box jumps and row, just find a pace you can keep moving at for the whole minute
• Pre-determining the time you’ll work for can help you keep moving forward and can help you maintain similar reps from round to round

Singled Out (BUILD) (3 Rounds for reps)
3 Rounds:
1 Minute Wallballs (20/14)
1 Minute Single Arm Dumbbell Snatches (30/20)
1 Minute Box Step Ups (24/20)
1 Minute Single Arm Dumbbell Hang Clean and Jerks (30/20)
1 Minute Calorie Row
1 Minute Rest

Extra Aerobic Capacity
Metcon (15 Rounds for reps)
5 rounds of
Run 90s @ 80% Aerobic pace; rest/walk 90s

5 rounds of
Bike 90s @ 80% Aerobic pace; rest/walk 90s

5 rounds of
Row 90s @ 80% Aerobic pace; rest/walk 90s

GOAL is to keep all intervals consistent all the way through

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