CrossFit WOD, January 9, 2021

By January 8, 2021No Comments


Daily Mindset
"Give more. Give what you didn’t get. Love more. Drop the old story."
We often hold onto the past. And we all have felt ourselves do it. Sometimes they are worn as scars, sometimes like trophies. It’s not uncommon to use past events as a chip on your shoulder. "They didn’t believe in me". All of those are potent motivators. But they only last so long, as they are fleeting and weaker forms of ammunition.
When we "fight against" something, such as something in the past, we will only go so far. When we "fight for" something, it’s different. It’s purpose and meaning go beyond our singular life, transcending to something far bigger. This is where you can move mountains.
Do you hold onto something from the past? Can we reframe the mental dialogue?

[5:00-12:00] 40 Seconds Each
Easy Row
Active Samson
Air Squats to Medicine Ball
Moderate Row
Active Spidermans
Medicine Ball Slams
Faster Row
Push-up to Down Dog
Leg Lifts Over Medicine Ball

MOBILITY [12:00-15:00] Up Dog: 45 Seconds
Ankle Stretch with Medicine Ball: 30 Seconds Each Side
Squat Hold with Medicine Ball: 45 Seconds

Teach / Specific Prep
15:00 – 25:00] WALLBALLS – The Finish
• On the finish of each throw, we’re looking for two things:
1) Full extension of the legs before we press
2) Full extension of the arms when it’s time to press
• The shoulders are usually be the first body part to fatigue in the wallball
• Getting a big jump with the legs takes some strain off the shoulders
• When it is time to press, make sure to fully straighten the arms to get the most out of them at the right time
Movement Prep
5 Front Squats
5 Push Press
5 Thrusters
5 Wallballs

DB SNATCH – The Finish
• At the finish of the Db Snatch, look to reach full range by getting elbow locked out along with Knees and hips.
• Punch the sky to finish each rep
Movement Prep
5 DB DL per side
5 DB high pull per side
5 DB push press
6 Alt. DB Snatch

[25:00-30:00] 1 Round With Workout Weight:
8 Calorie Bike
8 Wallballs
8 Alt. DB Snatch

Chasin’ Waterfalls (Time)
4 Rounds For Time:
30/25 Calorie Bike
30 Wallballs (20/14)
30 Alt. DB Snatch (35/25)

OPEN (RX+): Bike + WBS (25/20) + Alt. DB Snatch (50/35)

• We’re looking for a steady pace in this medium-long range triplet
• We expect this workout to take between 16-24 minutes to complete

• Choose a weight that you can cycle for 50+ unbroken reps when fresh

• See if there is 1 movement today between the three that you can put a little more effort towards
• Every once in a while, it’s good to "reset" your baseline on certain movements
• We do that by working through bigger sets or pushing for a higher intensity
• Getting the bike to a higher watts/RPMs or working through larger sets of wallballs or DB Snatches can positively impact your score today, as well as future workout that include these movements
• If you push the Bike, chip away at the wallballs and move through methodical paced Snatches
• If you want to push for big sets of wallballs, use the snatches that follow as an incentive to hold on, then row at a pace that supports another big set

Chasin’ Waterfalls (BUILD) (Time)
4 Rounds For Time:
30/25 Calorie Bike
30 Wallballs (14/10)
30 Alt. DB Snatch (25/15)

• 30/24 Calorie Row
• 40/30 Calorie Schwinn Bike
• 400 Meter Run
• 50 Jumping Air Squats
• 30 Single DB Goblet Squats
• 30 Medicine Ball Squat Cleans
• KB Swings
• KB snatch
• DB Curl and press

At Home Program
Metcon (Time)
For Time
Jumping Lunges
Alt. DB Snatch

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