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WOD

CrossFit WOD, June 11, 2020

By June 10, 2020No Comments

6.11.2020

Daily Mindset
"The world as we have created it, is a process of our thinking. It cannot be changed without changing our thinking." – Albert Einstein
If our world is full of joy, that’s our own construction.
If our world is full of desperation, that’s our own construction.
Whatever our world is, its a process of our current thinking.
To change our world, as Albert Einstein writes, we must change our thinking. Change our core beliefs. Our identity.
If we happen to realize that our thinking has put us into downward spirals at times, this is an enormous victory. Because just as our thinking has manifested problems we may have today, we now realize it can now manifest the solutions.

Warm-up
Warm up (0-5:00)
AMRAP 5:00
10 alt. box step ups
8 glute bridge
6 reverse lunges
4 push up to down dog
2 burpees

Metcon
(5-45:00)
Summer Legs (Time)
Complete/AMRAP at 70-75% paced effort (HARD cap at 40:00)
30 Box Jumps or Step Ups (24"/20")
20 Sit-ups
200m run
30 Box jumps or Step ups (24"/20")
20 Sit-ups
400m run
60 Air Squats
20 Sit-ups
800m run
60 Air Squats
20 Sit-ups
800m run
30 Box jumps or Step ups (24"/20")
20 Sit-ups
400m run
30 Box jumps or Step ups (24"/20")
20 Sit-ups
200m run

STIMULUS / INTENTION
• We expect this piece to be on the longer side, The intended time range is around 30-40 minutes, but the goal is more of an active recovery workout.
• Let’s settle in on moderate pace all the way through. It’s better to pace this one today and not finish all the work than it is to push out of that moderate effort zone just to complete the work.
• If you do not finish, add 1 second to the cap time for every rep you have remaining. (50m = 1 rep for any unfinished runs)

BOX JUMPS
• Lots of legs today, so be extra focused on these to ensure you are landing all the way on the box and being efficient with your movement and foot work!
• Step ups are consider RX for this workout today.

AIR SQUATS
• Looking for GREAT range of motion and hitting our points of performance on every rep today. Let’s get all the way down and all the way up on every reps. Since time is less important, focus instead today an a perfect squat for each rep.

RUNNING
• Variable distances today will keep you on your toes pace-wise, so remember your pace for the 200m can be a little quicker than your pace on your 800ms

Summer Legs (BUILD) (Time)
30 Box step ups (24"/20")
20 Sit-ups
200m run
30 Box step ups (24"/20")
20 Sit-ups
200m run
60 Air Squats
20 Sit-ups
400m run
60 Air Squats
20 Sit-ups
400m run
30 Box step ups (24"/20")
20 Sit-ups
200m run
30 Box step ups (24"/20")
20 Sit-ups
200m run

At Home Program
Metcon (Time)
"eHarmony"

For Time:
30 Single Dumbbell Deadlifts
30 Single Dumbbell Russian Swings
30 Single Dumbbell Goblet Squats
30 Single Dumbbell Hang Squat Cleans
30 Single Dumbell Power Snatches
30 Single Dumbbell Overhead Squats

**On the Minute: 5 Burpees

STIMULUS
• Burpees at the top of every minute will interrupt your progress on this chipper workout
• Starting on the 0:00 and every minute thereafter, you’ll complete 5 standard burpees
• With whatever time remains in the minute, complete as many reps of the dumbbell movements as you can
• After each set of burpees, pick up wherever you left off in the round
• The workout ends following your 30th single dumbbell overhead squat
• We expect this workout to take between 12-16 minutes to complete

TIPS
• If you performed last Saturday’s workout "Gone In 60 Seconds", the approach will be fairly similar
• There are a couple ways to approach this workout
• The first is to maintain a steady speed throughout the workout
• In this option, it’s simply about finding a speed that you won’t slow down from at all during the workout
• This likely means steady burpees followed by smooth, controlled sets on the dumbbell
• The second option is to work at a higher intensity and include some rest in each round
• In this option, you could essentially sprint until either the :40, :45, or :50 on each minute and use the remaining time for transition and rest
• The shorter amount of time you work, the faster your pace should be, as there is more rest built in
• The faster pace of this strategy allows you to get a good deal of work done in less time
• The transition and rest allows you to catch your breath and be ready to attack the burpees right at the start of the minute

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