CrossFit WOD, July 30, 2020

By July 29, 2020No Comments


Daily Mindset
"I define anxiety as experiencing failure in advance." – Seth Godin
It’s not abnormal to feel the nerves before something big. We have a several thousand year-old survival mechanism that wants to protect us. A bit outdated maybe, but it’s still alive and well.
This made sense when being chased by predators, or at risk of running out of food. Yet, our day to day actions are different now. Not only do we not need to prepare for catastrophic failure… we should resist it.
What we think, we will become. And if we dwell on the thought on failing, it becomes a self-fulfilling prophecy. We start to focus in, on a subconscious level, on the reasons we will fail. Of course, we’re not in an imaginary world here… we will fail… but it’s the paradigm shift we’re after. Think less about all the reasons we’ll fail, and more, about all the reasons we will succeed.

[0 – 10:00] 30 Seconds Each
Active Samson
Arm Circles (Forward)
Front Plank
Arm Circles (Backwards)
Hollow Hold
Alternating Bird Dogs
Right Side Plank
Push-up to Down Dog
Left Side Plank
Dead Hang From Pull-up Bar

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY [10:00 – 13:00] Foam Roll Lats and Upper back 3:00

Warm-Up / Teach / Movement Prep
[13:00 – 20:00] STRICT PULL-UPS – The 3 F’s (Feet-Foundation-Forearms)
• Feet: Aim to keep the feet pressed together and in front of the body throughout the whole pull-up. Letting the feet spread apart or drift behind the body means a loss of the hollow body position we’re after.
• Foundation: The foundation of the movement is our midline. While we’re pulling with the upper body, the aim is to keep everything from the shoulders down as immovable as possible during the pull-up. Keep that foundation rock solid. Squeeze the belly, butt, and quads hard throughout.
• Forearms: Keeping the forearms and elbows in front of the body when pulling up can help you stay hollow and use the lats more effectively. Pulling into the bar with the arms can often lead to overextension and unwanted swinging.
Movement Prep
10 Scap Pull-ups
20s Hollow Hold on Floor
20s Hollow Hold on Bar
2-3 Strict Pull-ups

Warm-Up / Teach / Movement Prep
STRICT PRESS – The 3 F’s (Feet-Foundation-Forearms)
• Feet: The feet should be placed at hip width during the strict press. This is better than shoulder width or outside of shoulder width because it stacks all of our joints on top of each other. The wrists, shoulders, hips, knees, and feet will all be in one straight line, allowing for maximum power production during the movement.
• Foundation: Similar to the strict pull-up, a stable midline is a stable foundation. Throughout the whole movement, keep everything squeezed from the shoulders down. The only things we want moving are the arms, the bar, and the chin out of the way.
• Forearms: Unlike the high elbows of a push jerk, we want the forearms to be relatively vertical in the set-up position of the movement. When the elbows are too far in front of the bar, it’s really hard to get any leverage for a good press. When someone sets up with the elbows too high, you’ll usually see them drop the elbows before actually pressing. Instead of dropping them before pressing, let’s just start with the forearms there to begin with.
Movement Prep
WIth Empty Bar:
20 Second Overhead Barbell Hold
5 Tempo Strict Press (2 Seconds Up & 2 Seconds Down)
5 Strict Press

Strict Press Lynne (5 Rounds for reps)
5 Rounds:
Max Unbroken Strict Presses (95/65)
Max Unbroken Strict Pull-ups
Rest 3:00 Between Sets

OPEN: Same as Fitness

• Today’s workout is a spin on the benchmark workout "Lynne"
• The original workout is bench press and kipping pull-ups, while this version features strict press and strict pull-ups
• We are looking for QUALITY reps today versus an all out maximal effort, so for each set, let’s stop just before form starts to break down each set.
• You will complete max unbroken reps of strict press before moving on to max unbroken reps of strict pull-ups
• There is no rest between the strict press and strict pull-ups, as you’ll move directly from one station into the next
• Following your max set of strict pull-ups, you’ll rest 3 minutes before beginning the next round
• Record total reps [strict press + strict pull-ups] for each round
• Your final score is the sum total of your 5 rounds

• The weight on the barbell should be something on the lighter side
• When fresh, this should be a load that you could strict press for 20+ reps unbroken
• The barbell will come from the ground – meaning you’ll power clean it to the front rack for the first rep

• If you have 15+ unassisted strict pull-ups unbroken when fresh, let’s complete this station as written
• If you’re not quite there, consider a light band, ring rows, or another variation listed in "modifications"
• Within the workout, we want to be able to complete at least 7 reps per round to get the right stimulus

Strict Press Lynne (BUILD) (5 Rounds for reps)
5 Rounds:
8-15 Strict Presses (65/45)
8-15 Banded Pull-ups or Ring Rows
Rest 3:00 Between Sets
Strict Press Lynne (HOME) (5 Rounds for reps)
5 Rounds:
Max Single DB Strict Presses
Max Strict Pull-ups
Rest 3 Minutes Between Sets

• Completed With One Dumbbell
• Hold One Head Of Dumbbell in Each Hand Like Barbell

• Single Dumbbell Strict Press (Hands on Heads of Bells)
• Single Dumbbell Strict Press (Max Each Side)
• Odd Object Strict Press

• Reduce Reps
• Banded Strict Pull-ups
• Ring Rows
• Inverted Bar Rows
• Renegade Rows (Equal Reps)
• Dumbbell Rows From Plank Position (Equal Reps Each Side)
• Barbell Bent Over Rows
• Double Dumbbell Bent Over Rows (2x Reps)
• Single Dumbbell Bent Over Rows (2x Reps Each Side)
• Odd Object Bent Over Rows (2x Reps)

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