CrossFit WOD, July 28, 2020

By July 27, 2020No Comments


Daily Mindset
"Only a man who knows what it’s like to be defeated, can reach down to the bottom of his soul with the extra ounce of power to win, when the match is even." – Mohammed Ali
It’s commonplace to look at mistakes, miscues, and losses as negatives. And it’s even more common, to view them as setbacks. Yet here, one of the greatest of all time, offers the difference maker in an otherwise even fight between two opponents:
Through the experience of failure, the fighter becomes the victor. Not because of the pain of loss, or the embarrassment of defeat. But through viewing failure as a chance to start again, more equipped. More prepared. More experienced.

Warm-Up / Teach / Movement Prep
[0:00 – 8:00] 30 Seconds Each
Single Unders
Easy Bike
Push-up to Down Dog
Single Unders
Easy-Moderate Bike
Front Plank on Hands
Single Unders
Moderate Bike
Shoulder Taps
Single Unders
Faster Bike
Mountain Climbers

TEACHING + SPECIFIC WARMUP [8:00 – 15:00] BIKE – Elbows Back
A big theme for the movements in this workout is "elbows back". When the elbows track backwards, it gives you better leverage to effectively push into the handles. Whenever you’re trying to move an object, like pushing a car, elbows back is always more powerful then elbows out. It can be helpful to view this as the same natural elbow position you would use during a run.
Movement Prep
15 Seconds Easy
15 Seconds Moderate
15 Seconds Hard

As we’re setting up with the rope, we can simply think about bringing the elbows back until the hands are directly in front of the hip bones. With the hands and elbows close to the body, we have better control of the slack and keep the rope as long as possible. If we said "elbows in", the hands could still be out to the side, which means the rope is shorter. The further the hands are from the body in any direction, the easier it becomes to trip.
Movement Prep
20 Seconds High Single Unders
20 Seconds Double Under Practice

In the hand release push-up, we want the elbows to track back behind the body at a 45 degree angle off the torso. The elbows should move closer to the hips than they do to the shoulders. This position is safer and provides better leverage than an "elbows out" position where they flare to the sides. At the top of each rep, let’s also ensure the elbows get back to full extension to hit the range of motion standards.
Movement Prep
15 Second Bottom of Push-up Plank Hold
5 Hand Release Push-ups

Underground (Time)
For Time [30 Minute HARD Cap]:
100 Double Unders
50 AbMat Sit-ups
25 Hand Release Push-ups

80 Double Unders
40 AbMat Sit-ups
20 Hand Release Push-ups

60 Double Unders
30 AbMat Sit-ups
15 Hand Release Push-ups

40 Double Unders
20 AbMat Sit-ups
10 Hand Release Push-ups

20 Double Unders
10 AbMat Sit-ups
5 Hand Release Push-ups

***Every 3:00 [Starting at 0:00] = 12/9 Cal Bike***

OPEN (RX+): Kipping HSPU instead of Push Ups

OPEN(RX+): if you have 20-25+ kipping HSPU, then go for it as written, if not consider modifying volume today.

HOME version is the same today!

• Bike calories every 3 minutes will interrupt your progress on the 3 other movements in todays high-rep workout
• Every 3 minutes [starting at 0:00] you’ll complete 12/9 Bike calories
• With whatever time remains in the 3-minute window, you’ll complete as many reps as you can on the "scored portion" of the workout
• This should work out to roughly 1 minute of biking and 2 minutes spent on the double unders, sit-ups, and/or hand release push-ups
• After getting off the bike, you’ll pick up wherever you left off in the workout
• Bike efforts take place on the [0-3-6-9-12-15-18-21-24-27…] • We’ll cap this workout at 30 minutes
• If you hit the cap, put 30:00 as your score and note total completed reps

• If you have 80+ unbroken double unders when fresh, look to complete this station as written
• If you’re not quite there, see the "modifications" section for variations and time caps for each round

• While there is a big payoff for putting out on the bike, this may be the best station to just keep moving forward
• Moving at a steady pace will allow you to catch your breath and "reload" for the challenging movements that follow, while still getting off the machine in a respectable time
• Getting off the bike in 1 minute means you’ll have twice as much time for the scored movements
• On the assault bike, cruising around 65/60 RPMs will get you done in this time frame without smashing you for the other stations

DOUBLE UNDERS: Reduce Reps, Single Unders: 150-120-90-60-30, or Time Caps: 2:00-1:40-1:20-1:00-0:40

HAND RELEASE PUSH-UPS: Reduce Reps, Regular Push-ups With Hands on Box or Bench

ASSAULT BIKE: 12/9 Cal Bike, 15/12 Cal Row, 20/14 Cal Schwinn Bike, 200 Meter Run

Underground (BUILD) (Time)
For Time [30 Minute HARD Cap]:
150 Single Unders
40 AbMat Sit-ups
25 Push-ups (or Push ups to bench/box/bar)

120 Single Unders
30 AbMat Sit-ups
20 Push-ups

90 Single Unders
20 AbMat Sit-ups
15 Push-ups

60 Single Unders
10 AbMat Sit-ups
10 Push-ups

30 Single Unders
5 AbMat Sit-ups
5 Push-ups

***Every 3:00 [Starting at 0:00] = 12/9 Cal Bike***

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