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WOD

CrossFit WOD, July 29, 2020

By July 28, 2020No Comments

7.29.2020

Daily Mindset
"Don’t judge each day by the harvest you reap, but rather by the seeds you plant." – Robert Lewis Stevensen
The definition of success is whatever we make of it.
Many directly link results to success. And the lack thereof, to failure. But what if we reshaped that way of thinking. What if we measured success, as the seeds we "plant for tomorrow"? What if we decide that a successful day is deemed so purely by how much we learned?
We can view days as tests.
Or we can view days as opportunities.
Time to go tend to the field.

Warm-up
GENERAL WARM-UP [0:00 – 8:00] 1 Round: 30 Seconds Each
Jumping Jacks
Lateral Squats
Lateral Hops in Place
Inchworm to Push-ups
Lateral Hops Over Dumbbell
Slow Air Squats

Single Dumbbell Warmup
Each Side With Lighter Weight:
5 Deadlifts
5 Single Arm Russian Swings
5 Strict Press
5 Burpees

Warm-Up / Teach / Movement Prep
TEACHING + SPECIFIC WARMUP [10:00 – 20:00] OVER-AND-BACK HOPS OVER DUMBBELL – Pencil vs. Paintbrush
We can think of our foot width as either pencils or paintbrushes. Pencil width is a narrow stance with the feet together. While this allows for fast and accurate jumps, it is also harder on balance. Paintbrush width is a wider stance, about hip width. While this option is a little slower and causes us to jump further, it can be a little easier to control. Feel out both options during the movement prep, as each may have their place in the workout.
Movement Prep
10 Lateral Hops (Over Nothing)
5 Over-and-Back Hops Over Dumbbell (Wider Stance)
5 Over-and-Back Hops Over Dumbbell (Narrower Stance)

DOUBLE DUMBBELL SQUAT – Arms & Legs
A simple way to ensure good dumbbell front squats is to have the triceps parallel to the top of the thighs in the bottom position. If we don’t get enough depth in the squat, we miss this position. If the elbows drop or the upper body rounds forward, we miss this position. We’ll feel out a couple pausing reps to nail this concept before moving to regular reps.
Movement Prep
With Lighter Weights:
5 Pausing Double Dumbbell Squats
5 Double Dumbbell Squats

DEVIL’S PRESS – Swing ‘Em Low
One thing that can be helpful in the Devil’s Press is swinging the weight lower than you typically would in a kettlebell swing. With two dumbbells, this gives you more room between the legs to accommodate the added width. This in turn allows you to load the weight further back to get more momentum to swing the weight overhead. Especially with the weight being 2x what a normal kettlebell swing would be, the added momentum is much needed.
Movement Prep
With Lighter Weights:
5 Dumbbell Burpees
5 Double Dumbbell Swings (All the Way Overhead)
5 Devil’s Press

Weightlifting
[20-30:00]
2 Front Squats + 4 Back Squats (Every 1:30 x 7 sets; use 69% of your FS 1RM)
Slight increase in weight from last week. This is our last week!
Dirt Devil (3 Rounds for reps)
On the 4:00 x 3 Rounds:
5 Devil Presses (35’s/25’s)
10 Over-and-Back Hops Over Dumbbell
15 Double Dumbbell Squats (35’s/25’s)
10 Over-and-Back Hops Over Dumbbell
5 Devil Presses (35’s/25’s)

OPEN(RX+): DBs (50s/35s)

DESCRIPTION
• Working through 3 fast paced intervals for today’s conditioning piece
• You’ll complete the listed work for time and rest until the next 4-minute window begins
• For Example: If the work takes you 3 minutes, you’ll have 1 minute to rest before the next round starts
• To help maintain intensity, these rounds should take 3 minutes or less – giving you at least 1 minute of rest
• Record your time for each interval, as your final score is the slowest of the 5
• Rounds begin on the [0-4-8] STRATEGY
• With rest built in to each piece, look to move with a purpose through these 5 stations
• Since the score is the slowest of the 3 rounds, this should be a hard, but sustainable pace
• It can be helpful to declare your first round as the slowest round
• From there, look to hold that speed or find one place to pick up the pace
• In a workout like this, simply increasing your transition time from one movement to the next can help you decrease your score each round
• After the first round, you’ll have a good sense of what to expect and will better understand where you can gain some time

MODIFICATIONS
DEVIL’S PRESS
• 10 Single Arm Devil’s Press (5 Each Side)
OVER-AND-BACK DUMBBELL HOPS
• 20 Double Unders or 40 Single Unders
• 25 Line Hops
DOUBLE DUMBBELL SQUATS
• 20 Single Dumbbell Goblet Squats

Dirt Devil (BUILD) (3 Rounds for reps)
On the 4:00 x 3 Rounds:
5 Devil Presses (20’s/10’s)
10 Over-and-Back Hops Over Dumbbell
15 Double Dumbbell Squats (20’s/10’s)
10 Over-and-Back Hops Over Dumbbell
5 Devil Presses (20’s/10’s)
Dirt Devil (HOME) (5 Rounds for reps)
On the 4:00 x 5 Rounds:
5 Devil Presses
10 Over-and-Back Hops Over Dumbbells
15 Double Dumbbell Squats
10 Over-and-Back Hops Over Dumbbells
5 Devil Presses

DEVIL’S PRESS
• 10 Single Arm Devil’s Press (5 Each Side)
OVER-AND-BACK DUMBBELL HOPS
• 20 Double Unders or 40 Single Unders
• 25 Line Hops
DOUBLE DUMBBELL SQUATS
• 20 Single Dumbbell Goblet Squats

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