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WOD

CrossFit WOD, July 22, 2020

By July 21, 2020No Comments

7.22.2020

Daily Mindset
"I don’t like that man. I should get to know him better." – Abraham Lincoln
Perspective is everything.
A situation we can all relate to from some point in our lives is poor first impression. An introduction to someone who… you’d rather not spend another second on. After the interaction, you want to distance yourself as far away as possible. Yet, life puts us right back next to them, not by choice, but by chance.
And we talk. And we strike some common ground. And we understand. We may not be close friends, but the brief amount of time we spent with them afforded us the chance to better understand their perspective.
Next time we find ourselves feel the wave of animosity towards someone, remind ourselves… we just need to get to know them a little bit better.

Warm-Up / Teach / Movement Prep
GENERAL WARM-UP (0-10:00)
30 Seconds Each Performed With Single Light DB
Active Spidermans
Single Arm Dumbbell Z-Press (Right)
Frog Hop
Single Arm Dumbbell Z-Press (Left)
Mountain Climbers
Single Arm & Leg Romanian Deadlift (Left)
Slow Burpees
Single Arm & Leg Romanian Deadlift (Right)
Lateral Hops Over Dumbbell
Single Dumbbell Strict Press (Holding Both Heads)

TEACHING + SPECIFIC WARMUP (10-20:00)
POWER CLEAN AND JERKS – Elbows
The big technique focus of this movement will be the elbows. In the clean portion, let’s try to keep the elbows sewed to the rib cage. Unlike a KB Swing, we don’t want the weight to swing far away from the body. A swing away leads to a loopy path to the shoulders and can cause the weight to crash on us or pull us out of position. Keeping the elbows sewed to the body allows for an efficient path to the front rack. The hips still open hard like they would iN a swing, but the weight will stay closer to the body. In the jerk portion of the movement, make sure the elbow is right next to the ear at the finish. This ensures full range of motion and a stable, stacked position.
Movement Prep
Each Side With Lighter Weight:
5 Hang Power Cleans
5 Push Jerks
3 Hang Clean and Jerks (Stop at Shoulder on Way Down)
3 Hang Clean and Jerks (Don’t Stop at Shoulder on Way Down)

LATERAL BURPEES – Two Gears
There are two gears we can move at during the lateral burpees. The first option is the step-up burpee. This option is a touch slower, but very sustainable. It can also help with the accuracy of footwork. The second option is the jump up burpee. This option can be faster, but may not be as sustainable or accurate as the step-up option. Choose the one that will keep you moving the most during today’s workout. You may opt to step-up early on and jump up, as you get closer to the end of your final set of burpees.
Movement Prep
3 Regular Burpees
6 Lateral Hops Over the DB
3 Lateral Dumbbell Burpees (Step-up)
3 Lateral Dumbbell Burpee

Primer
(20-25:00)
2 rounds @ workout weight and pace
5 power clean and Jerks
5 lateral burpees over bar

Metcon
(25-40:00)
Hook & Ladder (3 Rounds for reps)
"Hook and Ladder"
[On the 0:00] 1 Round:
30 Lateral Barbell Burpees
30 Power Clean and Jerks (95/65)

[On the 5:00] 2 Rounds:
15 Lateral Barbell Burpees
15 Power Clean and Jerks (95/65)

[On the 10:00] 3 Rounds:
10 Lateral Barbell Burpees
10 Power Clean and Jerks (95/65)

OPEN (RX+): Same as Fitness

DESCRIPTION
• Each round of todays interval workout includes the same amount of work completed in 3 different iterations
• The total amount of work in each 5-minute window is 30 reps at each movement
• You’ll work through the listed reps and rest with whatever time remain until the next window
• With rest built in, we’re looking to move quickly through each interval
• To ensure you have enough rest built in, each piece should take less than 4 minutes to complete
• This gives you at least 1 minute of rest before beginning the next iteration
• Record your time for each interval, as your final score is the sum total of these 3 efforts
STRATEGY – GENERAL
• With built in rest between rounds, look to move with a purpose through each station
• While the reps looks different in each interval, the overall workload is the same
• That being said, aim to keep these 3 scores within 10-15 seconds of each other
• Use your first interval score to guide your efforts in the second and third
LATERAL BURPEES
• Find a pace for your burpees that supports your plan on the power clean and jerks
• If we had to pick, it’s better to slow these down a touch in order to go bigger on the dumbbell
• You’ll always be moving here, so find a steady rhythm and keep breathing
POWER CLEAN & JERKS
• This is the most important movement in the workout, as it is the only one we would stop moving on
• Plan out your breaks ahead of time and try to make them last less than 10 seconds
Hook & Ladder (BUILD) (3 Rounds for reps)
[On the 0:00] 1 Round:
24 Lateral Barbell Burpees
24 Hang Power Clean and Push Press (55/45)

[On the 5:00] 2 Rounds:
12 Lateral Barbell Burpees
12 Hang Power Clean and Push Press (55/45)

[On the 10:00] 3 Rounds:
6 Lateral Barbell Burpees
6 Hang Power Clean and Push Press (55/45)

STIMULUS
** Let’s modify volume enough so that for each section you can finish the work with at least 1:00 of rest before moving into the next section.
** Slow down a tad on the barbell work and keep those reps very clean
** Use the burpees as the slightly more intensity part today.
Metcon (3 Rounds for reps)
"Hook & Ladder" (HOME)
[On the 0:00] 1 Round:
30 Lateral Dumbbell Burpees
30 Single Dumbbell Hang Clean and Jerks

[On the 5:00] 2 Rounds:
15 Lateral Dumbbell Burpees
15 Single Dumbbell Hang Clean and Jerks

[On the 10:00] 3 Rounds:
10 Lateral Dumbbell Burpees
10 Single Dumbbell Hang Clean and Jerks

MODIFICATIONS
SINGLE DB HANG CLEAN & JERKS
• Barbell Power Clean and Jerks
• Odd Object Power Clean and Jerks • Kettlebell Swings
• Slamballs
• Box Jumps

LATERAL DB BURPEES
• Regular Burpees

STIMULUS/NOTES:
LATERAL DUMBBELL BURPEES
• This movement is completed laterally over one dumbbell
• The chest and thighs hit the floor in the bottom
• You can jump up or step up out of the burpee
• The feet should pass over the handle as you jump over the dumbbell
• There is no need to stand to full extension on the jump

SINGLE DB HANG CLEAN & JERKS
• We’ll use a light-moderate load here, with the emphasis on cycling larger sets
• This should be a weight that you could complete for 30+ reps unbroken when fresh
• For this workout, we’ll alternate arms every 5 reps

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