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WOD

CrossFit WOD, July 25, 2020

By July 24, 2020No Comments

7.25.2020

Daily Mindset
"Live life on purpose" – Simon Sinek
As simple as this sounds, every action we take in our lives should have a clear and defined purpose.
As an analogy, let’s use money. When we spend money, there’s a reason. Food for tonight’s dinner, a new pair of shoes, gasoline. It’s very easy to justify. We would never throw our money into the wind. Yet… we can often find ourselves doing so with our time.
Unlike money, which can cycle back around on the next paycheck, we don’t get restocked on time. Be it a morbid thought, we know our days here are limited… time is our most precious, irreplaceable resource.
As we move through our day, take an objective look at the actions we take. Like a CFO analyzing a day of business, reflect tonight on where we spent our time. Because at "years-end-summary", when our time comes… let’s be proud about how we chose to spend those resources. We only get one chance to do so.

Warm-up
GENERAL WARM-UP (0-8:00)
6 Minutes For Quality – Performed With Lighter DB
100m Run
7 Single Arm Dumbbell Deadlifts (Each Side)
7 Russian Baby Makers
7 Mountain Climbers (Both Knees Up = 1 Rep)

MOBILITY
Warrior Squats: 45 Seconds
Pigeon Pose + Wrist Stretch: 1 Minute Each Side

Warm-Up / Teach / Movement Prep
TEACHING + SPECIFIC WARMUP (8-15:00)
BURPEES – Feet Wide
Movement Prep
5 Frog Hops
5 Burpees

RUN – How High to Pull the Feet
We talk often about pulling the foot up when running. The big question is how high to pull the foot. The truth is that you don’t need to think about how high, as the height will sort itself out. The most important thing is make a conscious effort to pull your foot high enough with the hamstrings to change which leg is supporting your bodyweight. This pull is the smoothest transition from one foot to the other. Pulling the foot up less can often be better than pulling it up more. You may even find that a higher cadence is easier to accomplish when you’re not straining to pull your foot all the way up. The goal is effortless and efficient running.
Movement Prep
20 Seconds Pulls in Place
100 Meter Easy Jog

POWER CLEANS – Muscle vs. Power
There are two options we’ll talk about today as far as clean execution goes. The first is a muscle clean. In the muscle clean, the feet do not move from their initial position. When cycling reps at this weight, keeping the feet in cement can increase your cycle time and make footwork easier, as you won’t have to dance around. The second option would be the traditional power clean where the feet start narrow and then jump out to shoulder width. This option helps you get under the weight faster, but can be tricky as far as footwork goes. No matter what option you choose for footwork, wait to bend the arms until the lower body full extends.
Movement Prep
With Lighter Weights:
3 Hang Clean Pulls
3 Hang Clean High Pulls
3 Hang Muscle Cleans
3 Hang Power Cleans
+
build to slightly less than workout weight in 1-2 quick sets

Primer
(15-25:00)
1 Round
With Lighter Weight:
5 Power Cleans
5 Burpees
100 Meter Run

1 Round
With Workout Weight AND at Workout Pace:
7 Power Cleans
7 Burpees
200 Meter Run
+
Rest/walk 2:00

Metcon
(25-45:00)
Mind Eraser (AMRAP – Rounds and Reps)
AMRAP 20:
7 Power Cleans (115/85)
7 Burpees
200 Meter Run

OPEN (RX+): Power Cleans (135/95)

DESCRIPTION
• This is a repeat workout from back in 10-3-2017
• This simple triplet will build raw work capacity, as the movements are all relatively simple with low reps
• Choose weights and variations that allow you to complete 8+ rounds today; This works out to a round every 2:30
STRATEGY
• Look to challenge yourself on the inside movements and use the runs as somewhat of a "recovery"
• If you can move with a purpose through the power cleans and the burpees, you’ll have about 1 minute to "catch your breath" on the 200 meter run
• Go unbroken for as long as you can on the power cleans, as you’ll always be able to keep moving forward on the burpees and run
• Use your first two rounds as feel out rounds to get you introduced to the workout
• These should be your slowest rounds of the day, not your fastest
• After your first two rounds, as the workout name suggest, erase all thoughts from your mind and settle into this rhythm
• We’ll feel out a full warm up set at workout weight and speed to give you an idea of what pace might be most sustainable for you over the 20 minutes
• After completing this set, we’ll rest 3-5 minutes, then start the workout

POWER CLEANS
• Choose a light-moderate weight that you are ideally able to cycle unbroken each round
• If you’re on the fence about being able to complete this unbroken, go lighter and hold on for all 7 reps

BURPEES
• These are standard burpees
• Chest and thighs hit the floor in the bottom
• You can jump up or step up off the ground
• Finish each rep at full extension with a small jump and clap overhead

RUN
• The runs must be completed in full to count towards your score

Mind Eraser (BUILD) (AMRAP – Rounds and Reps)
AMRAP 20:
7 Hang Power Cleans (95/65)
7 Burpees
200 Meter Run
Mind Eraser (HOME) (AMRAP – Rounds and Reps)
AMRAP 20:
7 Double Dumbbell Power Cleans
7 Burpees
200 Meter Run

DOUBLE DUMBBELL POWER CLEANS
• Choose a light-moderate set of dumbbells that you are ideally able to cycle unbroken each round
• If you’re on the fence about being able to complete this unbroken, go lighter and hold on for all 7 reps
BURPEES
• These are standard burpees
• Chest and thighs hit the floor in the bottom
• You can jump up or step up off the ground
• Finish each rep at full extension with a small jump and clap overhead
RUN
• The runs must be completed in full to count towards your score

MODIFICATIONS
DOUBLE DUMBBELL POWER CLEANS
• Single Dumbbell Power Cleans
• Odd Object Power Cleans
• Barbell Power Cleans
200 METER RUN
• 250m Row, 200m Ski Erg, 12/9 Calorie Bike, 15 Shuttle Runs [10 Meters]

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