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WOD

CrossFit WOD, July 24, 2020

By July 23, 2020No Comments

7.24.2020

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 / Teach / Movement Prep
GENERAL WARM-UP (0-8:00)
1 Round
1:00 Glute Bridges
30s Walkouts
1:00 Knuckle Drags
30s Walkouts
1:00 Cradle Stretch
30s Walkouts
1:00 Air Squats
30s Walkouts

MOBILITY (8-10:00)
Frog Stretch: 45s
Squat Hold: 30s
Front Rack Squat Hold: 30s

TEACHING + SPECIFIC WARMUP (10-23:00)
SINGLE DB HANG POWER SNATCH – Launch It Overhead
The most important things on this dumbbell movement today is to launch the weight overhead with the lower body. With high reps, one arm, and some interference between snatches and thrusters, being aggressive with the lower body is the first priority. Try not to rely on pulling the weight up with the arm. Instead, send your dumbbell into orbit with the lower half. The upper body is simply there to guide the weight to a locked out position overhead. You’ll know a good rep when you feel it, as the dumbbell will have a moment of weightlessness.
Movement Prep
With Lighter Weight:
5 Russian Swings (Each Side)
5 Hang High Pulls (Each Side)
5 Hang Power Snatches (Each Side)

THRUSTERS – Launch It Overhead
Along the same line of the hang power snatches, we also want to launch the weight overhead in the thrusters. The most important thing here is the timing of the movement. Keep the barbell glued to the shoulders until the lower body launches it off. If there is an early press with the arms, the power from the lower body doesn’t transfer into the bar quite as effectively. Lower body extends, then the weight leaves the shoulder.
Movement Prep
With Lighter Weights:
5 Pausing Front Squats (2s at bottom)
5 Push Press
5 Thrusters

Primer
(23-30:00)
1 Round
With Lighter Weight:
10 Single Dumbbell Hang Power Snatch (5 Each Side)
10 Thrusters

1 Round
With Workout Weight:
6 Single Dumbbell Hang Power Snatch (3 Each Side)
6 Thrusters

Metcon
(30-40:00)
Red Zone (FITNESS) (Time)
For time (HARD CAP 10:00)
30-20-10-20-30:
DB Hang Power Snatch (50/35)
21-15-9-15-21:
Thrusters (75/55)

STRATEGY
• This workout will flow like this:
30 DB Hang Snatch
21 Barbell Thrusters
then 20/15, 10/9, 20/15, 30/21
• For the DB hang Power Snatches, switch arms every 5 reps.
• The TIME CAP on today’s workout is short, so be sure to select weights and movements that allow you a good chance of finishing under 10 minutes.
• This also means we are going to get pretty hot and intensity will be high today, so be smart up front but keep intensity and effort up…meaning minimize "rest breaks".
• If this were a normal 30-20-10/21-15-9 workout, we’d look to start smart on the first round of the highest rep count, in order to help us thrive through the middle and last rounds where rep scheme diminishes. HOWEVER, In this workout, the reps go back up following the set of 9/10, so that strategy won’t be as effective
• In this case, your set of 10 is essentially the "break" of the workout that bridges the gap between the larger sets
• Take the full rep number into account when figuring your break-up plan
• This will help you sustain your effort as you climb back up in reps on the second half
• Even though we’re only using a single dumbbell, don’t be afraid to break this up into quick sets with very short breaks (Under 10 Seconds) between
• Once you have your plan in place, do you best to stick with it
Red Zone (OPEN) (Time)
For Time (10:00 HARD CAP)
21-15-9-15-21:
Hang Power Snatch (75/55)
Thrusters (75/55)
Red Zone (BUILD) (Time)
For time (HARD CAP 10:00)
30-20-10-20-30:
DB Hang Power Snatch (25/15)
21-15-9-15-21:
Thrusters (45/35)
Red Zone (HOME) (Time)
30-20-10-20-30:
Single DB Hang Snatch
Single Dumbbell Thrusters

DESCRIPTION
• Today’s couplet workout is all about weightlifting, as we alternate between 2 single dumbbell movements
• The rep scheme works down from 30-10 and then back up to 30
• Within the workout, we’ll alternate arms every 5 reps
• Choose one light-moderate dumbbell for both movements based on the movement that is more challenging for you
• This should be a weight that allows you to cycle 30+ reps unbroken when fresh at the more challenging movement
• Since this workout has fairly high reps [220] with just one piece of equipment, go with a lighter weight if you’re on the fence between two options
• You can expect this workout to take between [10-18] minutes to complete

SINGLE DB HANG POWER SNATCH
• The hang position is defined as anywhere about the knees
• After swinging the dumbbell between your legs like a kettlebell, you’ll jump the weight overhead in one fluid motion
• You can pause at the shoulders on the way down, but not on the way up

SINGLE DB THRUSTERS
• Holding the dumbbell on one side of the front rack, you’ll squat below parallel and jump the weight overhead
• Note that there is no re-bend of the knees after the press – the knees should stay locked out

MODIFICATIONS
SINGLE DB HANG POWER SNATCH
• Barbell Hang Power Snatches
• Single Arm Dumbbell Russian Swings
• Odd Object Ground to Overhead
• Kettlebell Swings
• Slamballs
• Box Jumps
SINGLE DB THRUSTERS
• Single Dumbbell Goblet Thrusters
• Wallballs
• Medicine Ball Squat Cleans
• Jumping Squats (2x Reps)
• Odd Object Thrusters
• Barbell Thrusters

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