CrossFit WOD, July 27, 2020

By July 26, 2020No Comments


Daily Mindset
"Laziness, doesn’t get a vote. Frustration, doesn’t get a vote. Weakness, doesn’t get a vote. Negativity, doesn’t get a vote. Only you do." – Jocko Willink
As humans, we like comfort. And anything that challenges that comfort, will be met with resistance. And lots of it. It’s our innate self-preservation mechanism kicking in.
Yet there is a difference between acknowledging the voices, and listening to them.
It is a choice to be lazy.
It is a choice to be frustrated.
It is a choice to be negative.
When we can see these emotions for what they are, we can acknowledge them when they arrive. And then put them where they belong. They do not get a vote in how we live our lives. Only we do.

GENERAL WARM-UP [0:00 – 10:00] 30 Seconds Each
Medicine Ball Deadlifts
Active Samson
Squats to Medicine Ball (Butt to Ball)
Active Spidermans
Medicine Ball Strict Press
Inchworm to Push-ups
Medicine Ball Slams
Superman Hold
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY [10:00 – 12:00] Child’s Pose on Medicine Ball: 1 Minute

Warm-Up / Teach / Movement Prep
TEACHING + SPECIFIC WARMUP [12:00 – 22:00] PULL UPS – Push the Bar Away
At the top when you are completing your rep w/ chin over bar or chest contacting the bar, you should already be setting up for next rep by pushing the bar away. This keeps your kip swing/timing in place and allows you to move into that arch position (or the back swing) with some zip.

BAR MUSCLE-UPS – Get Around the Bar
Movement Prep
10 Scap Pull-ups
5 Kip Swings
1-3 Strict Pull-ups
3 Pull-ups
2 Chest to Bar Pull-ups
1 Bar Muscle-up

DEADLIFTS & PUSH PRESS – Keep the Bar Close
Unlike the bar muscle-up, we don’t want the bar moving too far around the knees and the head in the deadlifts and push press respectively. Keeping a straight bar path allows for the most efficiency and better technique. Keep the shins relatively vertical during the deadlift and drive the chin back as you press the weight overhead in the push press. Starting with the Romanian Deadlift and Strict Press in movement prep will help slow the movement down to focus on these two things.
Movement Prep
5 Romanian Deadlifts
5 Deadlifts
5 Strict Press
5 Push Press

WALLBALLS – 3rd Point of Contact
We want to get the chin out of the way in the push press, but it can be helpful in the wallball. A technique that can help keep the ball high and take some of the demand off the shoulders is using the chin as a third point of contact. Rather than just having the hands underneath the ball, you can rest the very bottom of the ball on the chin throughout the squat portion of the movement instead of just supporting the weight with the arms.
Movement Prep
5 Front Squats
5 Push Presses
5 Wallballs

Laces Out (AMRAP – Rounds and Reps)
12 CTB Pull Ups (or 15 chin over bar)
9 Push Presses (115/85)
15 Deadlifts (115/85)
21 Wall Ball Shots (20/14)

OPEN (RX+): 6 Bar Muscle-ups + 9 PP (135/95) + 15 DL (135/95) + 21 WBS (20/14)

• Combining gymnastics and weightlifting in this longer AMRAP workout
• With each station, we’ll alternate between pulling and pressing movements
• Choose weights and variations that allow you to complete 4+ rounds today
• This works out to a round at least every 4:30

• With a longer time to work today, it’s all about chipping away at each movement
• While you could complete big or unbroken sets with these weights and rep schemes, let’s aim for consistency over the 18 minutes of work
• Imagining how you’ll be breaking this up 10-12 minutes into the workout can be helpful in coming up with a plan of attack from round one
• The first two movements of each round will likely be more challenging than the last two
• Break-up the deadlifts and wallballs in a way that allows you to thrive through the muscle-ups and push presses

Laces Out (BUILD) (AMRAP – Rounds and Reps)
15 Ring Rows
9 Push Presses (95/65)
15 Deadlifts (95/65)
21 Wall Ball Shots (14/10)

If you can complete sets of 3-5 strict banded pull ups, you can sub out 12 strict banded Pull ups for the 15 ring rows

Let’s slow down on the barbell and focus on perfect reps today, for both the PP and DL.

Wall Ball Shots are where I want you to push the pace some today

Laces Out (HOME) (AMRAP – Rounds and Reps)
6 Strict Pull-ups (or DB/BB rows)
9 Double Dumbbell Push Presses
15 Double Dumbbell Deadlifts
21 Jumping Air Squats

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