CrossFit WOD, July 31, 2020

By July 30, 2020No Comments


Daily Mindset
"Every action you take is a vote for the type of person you wish to become. No single instance will transform your beliefs, but as the votes build up, so does the evidence of your new identity." – James Clear
If someone has 10 coins, are they rich? Let’s say no.
What if they have 100 coins. Probably not.
What about 1,000 coins?
There is a tipping point. A number where our answer changes to yes. It actually narrows down to a single coin where that takes place.
But… we know it wasn’t just the single coin. It was the culmination of the many before. We can apply this same logic to our identity. By itself, walking the shopping cart back to its home isn’t going to change who we are as an individual. By itself, picking up trash outside of the local school isn’t going to either. It’s the culmination, that will. These votes for who we are, seemingly small at the time, add up.
A pitfall in life is when we view instances throughout our day as insignificant. We tell ourselves, "this won’t make a difference". Yet at the end of the day, just like the single coin, it’s all that matters.

[0:00 – 5:00] 30 Seconds Each
Easy Row
Glute Bridges
Easy-Moderate Row
Glute Bridge Walkouts
Moderate Row
Knuckle Drags
Faster Row
Air Squats

Warm-Up / Teach / Movement Prep
[5:00 – 12:00] ROW – Elbows & Hands
On both movements today, we’ll focus on the elbows, hands, and knees. We’ll start with the upper body on the rower. At the finish of the stroke, let’s have the hands be the first thing to move back towards the monitor in the recovery. The legs should remain straight until the elbows lock and the hands move past the knees. Once the handle is past the knees, the knees can bend. Slowing down the recovery will allow you to nail this timing, move efficiently, and get back to a good catch position. It also, as the name suggest, allows you to recover. Slow on the way in, strong on the way out.
Speaking of strong on the way out, let’s get our knees in the right position. In the catch position of the rower, look to position the knees directly under the elbows. With the knees in this position, all the joints are stacked one on top of the other. This allows for a much stronger push with the legs than if the knees were flaring outside the arms.
Movement Prep
**in warm up

FRONT SQUAT – Elbows & Hands
Having a good hand position makes for a better elbow position. Rather than death gripping the bar, let the weight sit back into the fingertips. This allows for the elbows to stay high during the movement, which lets the bar to rest comfortably on the body. When the bar is too far down in the hands, it can elevate off the shoulders, which requires a lot more effort from the upper body to support the weight. Loose fingertips, high elbows.
We want the knees in during the row, but driving the knees out in the front squat can allow for better depth and muscle recruitment. How far you drive them out is determined by factors like height and flexibility. More important than actually driving the knees out is not letting the knees cave in at any time during them movement.
Movement Prep
With Empty bar:
3 tempo FS @22X1
3 FS at workout tempo (faster)
Build to workout weight in 2-3 quick sets of 2-3 reps

Assault Bike 10:00 for cals (Calories)
Assault Bike 10:00 for cals

Record your average RPMs to compare to previous attempt.
Battleship (Time)
5 Rounds For Time: (13:00 TIME CAP)
10 Front Squats (135/95)
20/15 Calorie Row

OPEN (RX+): 155/105

• "Battleship" is a simple and effective couplet workout that combines rowing and moderate weight front squats
• The intended time range for this workout is between 9-13 minutes [~1:40-2:30 Rounds]

• The barbell will come from the ground today, and you can squat clean first rep.
• Choose a weight that is challenging, but one that you can complete in 1-2 sets throughout

• A good theme for this workout is to "just start" the next station
• It can sometimes be overwhelming to think about the work that lies ahead
• The hardest thing is often the mental strain of getting your hands on the bar or getting your feet in the straps
• Walking up to bar and cleaning it right away or getting strapped into the rower quickly can help you feel like you are in control and making significant progress towards finishing that station

Battleship (BUILD) (Time)
5 Rounds For Time: (13:00 TIME CAP)
10 Front Squats (95/65)
20/15 Calorie Row
Battleship (HOME) (Time)
5 Rounds:
10 Double Dumbbell Thrusters
20 Dumbbell Plank Rows
30 Jumping Lunges

• Equal Calorie Bike Erg
• 15/12 Calorie Assault Bike, Echo Bike, Ski Erg
• 200 Meter Sandbag Run
• 20 Shuttle Runs [10 Meters] FRONT SQUATS
• Double Dumbbell Front Squats
• Single Dumbbell Goblet Squats
• Jumping Air Squats

Leave a Reply