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CrossFit WOD, June 10, 2020

By June 9, 2020No Comments


Daily Mindset
"Ductus Exemplo"
The above quote is Latin, translating to "Leadership by Example". Below is a short story of Ghandi, the famed spiritual and political leader, on the power of authentic leadership.
One day, a woman traveled a great distance to take her son to Ghandi. When they finally met, she asks for him to tell her son to "stop eating sugar". Ghandi, in response to the request, asks the woman to come back in 30 days.
Confused, the woman leaves with her son, and returns 30 days later. She asks the same, for Ghandi to tell her son to stop eating sugar. Ghandi tenderly looks at the boy, and tells him to stop. Immediately, the boy agrees, pledging that he will no longer eat sugar.
Grateful, but still confused, the mother asks why she had to travel back 30 days later to begin with. Ghandi replied, "Because 30 days ago, I was still eating sugar".

Warm-Up / Teach / Movement Prep
WARM UP: (0-8:00)
"Hot start" warm up
AMRAP 8:00
2-3 sets of:
row 150m
8 burpees
row 150m
rest 60s
Get faster every round. Lets get after it early in this warm up. This is a "0-90" type of effort today.

Teach/Prep (8-15:00)
Pull ups / Toes to bar – the kip = fast transition from hollow to arch
3 kips swings
3 pull ups
3 kips swings with legs
3 toes to bar

Metcon (8 Rounds for reps)
Every 6:00 x 4 rounds
IN 1:30 complete:
5 pull ups
6 burpees
7 Toes to bar
AMRAP alt. DB snatches in time remaining

Rest 1:30

Row 1:30 for cals

Rest 1:30

OPEN (RX+): 5 CTB + 7 burpees + 9 Toes to Bar + AMRAP DB snatches (50/35)

• For both 90s efforts I’m looking for a hard pace but one you can keep your rounds consistent. REWARD THE PACER.
• Choose a DB weight you could do unbroken reps for at least 40s without having to stop. Within the workout you may only have 15-30s to work, but I want you to be able to get right to fast reps to close out that 90s of work.
• For the row, lets push hard for 90s, but in that 85-90% of full effort pace so that we can recover and repeat our effort for all 5 rounds.
• SCORE is total reps of each 90 second section, record DB Snatch reps for rounds 1,3,5,7 and calories for rounds 2,4,6,8.
Metcon (8 Rounds for reps)
Every 6:00 x 4 rounds
IN 1:30 complete:
5 jumping pull ups
6 burpees
5 Hanging straight leg raises
AMRAP alt. DB snatches in time remaining

Rest 1:30

Row 1:30 for cals

Rest 1:30

At Home Program
Metcon (4 Rounds for reps)
4 Sets:
30s Max Single DB Overhead Tricep Extensions
30s Max Double DB Russian Swings
30s Max Banded Pull Aparts
Rest 1:30 Between Sets

• Todays strength features 3 movements that will target the upper and lower body
• Each round lasts 90 seconds and is followed by 90 seconds of rest
• Within each 30 second window, you’ll accumulate as many reps as you can at the listed movement
• Choose weights and resistances that are challenging, but ones that allow you to move for all 30 seconds
• You can use different weights for the dumbbell movements – they do not have to be the same
Metcon (Time)
"Reverse Psychology"
5 Rounds For Time:
30 Reverse Lunges
20 Shuttle Runs
10 Reverse Burpees

• This triplet workout is all about building work capacity
• With three simple bodyweight movements, you’ll be able to keep moving forward for all 5 rounds with no breaks
• We expect this workout to take around 15 minutes to complete; roughly 1 minute per station

• With simple movements that you’re likely not taking any breaks on, the question is how fast can you move through each round
• Use the following approach to pace out your workout effectively:
• Perform your first set as a controlled, but respectable speed
• Look at the clock after your last reverse burpee and note the time
• Let’s say, for example, that the clock reads 3:00
• 3 minute rounds (or under) is now your goal for the remaining 4 rounds
• You would look to finish your next rounds at or under 6:00, 9:00, 12:00, and 15:00
• Set your target in round 1 and try to repeat it on rounds 2-5
• These small checkpoints can help keep you on track by keeping you focused on the current round

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