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WOD

CrossFit WOD, July 23, 2020

By July 22, 2020No Comments

7.23.2020

Daily Mindset
"I define anxiety as experiencing failure in advance." – Seth Godin
It’s not abnormal to feel the nerves before something big. We have a several thousand year-old survival mechanism that wants to protect us. A bit outdated maybe, but it’s still alive and well.
This made sense when being chased by predators, or at risk of running out of food. Yet, our day to day actions are different now. Not only do we not need to prepare for catastrophic failure… we should resist it.
What we think, we will become. And if we dwell on the thought on failing, it becomes a self-fulfilling prophecy. We start to focus in, on a subconscious level, on the reasons we will fail. Of course, we’re not in an imaginary world here… we will fail… but it’s the paradigm shift we’re after. Think less about all the reasons we’ll fail, and more, about all the reasons we will succeed.

Warm-Up / Teach / Movement Prep
(0-6:00)
1 round each / 30s each station:
Bike
Air squats
Down dog

Bike
Push ups
Empty bar OH hold

Bike
Kip swings
Active hang

TEACH/PREP (6-15:00)
Press – Push Press – Push Jerk – "The heels"
For the press, we want to push through those heels with solid engaged lower half
For Push Press and jerk, we want to keep heels down until hips and legs are fully extended
PREP
3 press + 3 push press + 3 push jerk (w/ empty bar)
+
Build to workout weight in 1-2 sets. Should be quick build, we are not going very heavy today for workout.

Metcon (Calories)
"Final Countdown"
5 rounds
3:00 bike
1:00 for: 5 press + 3 push press + 1 Push Jerk
2:00 bike
1:00 for: 1 round Strict Cindy
1:00 Recovery Bike @ 5-10 rpms slower

BUILD: Cindy 3-6-9 rep scheme &/or banded strict pull ups or ring rows (feet on box as option)

NOTES:
• Bike should be at 10:00 rpm/pace for the 3:00 & 2:00
• The 1:00 bike at the end of each round is meant to be a rest/recovery minute before going right into next round of 3:00 on bike.
• Strict Cindy should be completed in 45s or less; modify volume or movements to keep this pace for all 5 rounds [strict Cindy = 5 strict pull ups + 10 push ups + 15 air squats] • Press – Push Press – Push Jerk weight should be light to moderate. Something you can complete all 9 reps unbroken and really focus on form and speed. Bar will come from the ground today
• The barbell work should be completed in 45s or less each round. Modify reps or weights as needed.
• AS always today is about feeling better not more worn out after the training day, so modify weights, intensity, pace as needed!

SCORING is total calories completed at the end of 5 rounds

Metcon (Distance)
5 rounds
3:00 Bike/Row/Jog @ 10:00 pace
1:00 for: Double DB 5 press + 3 push press + 1 Push Jerk
2:00 Bike/Row/Jog
1:00 for: 1 round Strict Cindy
1:00 Recovery walk

If you run today at home, the score will just be total distance ran over the 5 rounds
Keep DB light to moderate and focus on technique.

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