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WOD

CrossFit WOD, June 12, 2020

By June 11, 2020No Comments

6.12.2020

Daily Mindset
"Wisdom is the reward you get for a lifetime of listening when you’d have preferred to talk" – Doug Larsen
When we hear the phrase "communication skills", we’re often thinking about the ability to express ourselves. To that, maybe we should call that exactly that – "expression skills".
Although expression skills are part of communication, they’re one half at best. Great communicators are far better listeners than speakers.
"Empathy" is the focus on great communication. Understanding where the other is coming from by placing ourselves in their shoes, genuinely. Free of judgment, and fully present to connect.
The paradigm shift is this: instead of eagerly awaiting your turn to speak, eagerly await your turn to listen.

Warm-Up / Teach / Movement Prep
WARMUP (0-10:00)
6 Minutes For Quality
20 Single Unders
5 Push-up to Down Dog
20 Single Unders
10 Slow Air Squats
+
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

TEACH/PREP (10-22:00)
POWER CLEAN + FRONT SQUAT – Receiving Position
The receiving position of the power clean is very similar to the start of a front squat. One way we can nail down better mechanics when catching the barbell in the front rack for the cleans is to approach it similar to a squat clean. A movement we can use that blends the two together is the power clean + front squat. This is essentially a power clean where athletes pause in a quarter squat position, followed by a descent into full a front squat. Athletes will not stand tall after the power clean.
Movement Prep
15 Second Quarter Squat Hold
5 Front Squats
5 Power Clean + Front Squat
+
PRIMER
Warmup Set 1
With Lighter Weight:
8 Power Cleans
15 Double Unders
8 Front Squats
15 Double Unders

Warmup Set 2
With Workout Weight:
4 Power Cleans
10 Double Unders
4 Front Squats
10 Double Unders

Metcon
(22-40:00)
90 Shiny (Time)
For time (18:00 HARD time cap)
21-15-9:
Power Cleans (135/95)
50 Double Unders After Each Round

Directly Into…

21-15-9:
Front Squats (135/95)
50 Double Unders After Each Round

STIMULUS / INTENTION
• There are 2 parts to this workout, each consisting of a barbell and jump rope movement
• After each round on the barbell, you’ll complete 50 double unders
• There is no rest between the first couplet and the second
• Your score is the total time it takes you to complete the full workout
• We expect this piece to take around 10-16 minutes to complete

BARBELL MOVEMENTS
• We’re looking to use one barbell weight for both movements
• This should be a moderate weight that allows you to complete 21+ reps unbroken on each movement when fresh
• Within the workout, you should be able to complete the front squats within 1-2 sets

DOUBLE UNDERS
• Choose a number or variation here that takes around 1 minute to complete
• SUBS: Reduce Reps, 75 Single Unders (1.5x), or 1 Minute of Practice

STRATEGY
POWER CLEANS
• A mix of sets and singles might be the best strategy on the barbell – as the weight isn’t heavy enough where singles are a must from the beginning
• Starting off each set with a set of ‘touch and go’ before going to singles could be a good option
• For Example: Set of 21: 11 Touch and Go + 10 Singles, Set of 15: 8 Touch and Go + 7 Singles, Set of 9: 5 Touch and Go + 4 Singles
• This method gets you significantly ahead in each set before switching to quick singles
• Quick singles will always be there – so use them to keep moving forward if you find yourself resting a lot

90 Shiny (BUILD) (Time)
21-15-9:
Hang Power Cleans (95/65)
75 Single Unders After Each Round

Directly Into…

21-15-9:
Front Squats (95/65)
75 Single Unders After Each Round

At Home Program
Metcon (6 Rounds for reps)
"SeaWorld"
On the 5:00 x 6 Rounds:
10 Single Dumbbell Power Clean and Jerks
400 Meter Run
100 Meter Single Dumbbell Farmer Carry

STIMULUS
• You’ll work through the 3 listed movements for time and rest with whatever time remains in the 5-minute window
• With some rest built in, we’re looking to move with a purpose when it’s time to go
• Rounds begin every 5 minutes (0:00-5:00-10:00-15:00-20:00-25:00)
• To ensure the right stimulus, we want these rounds to take under 4 minutes to complete
• This gives you at least 1 minute of rest, which allows you to maintain a higher intensity
• Record all 6 times, as your score is the slowest the 6 rounds

TIPS
• With your score being the slowest of the 6 rounds, let’s aim for consistency across the board
• Ideally, we’re looking for the fastest and slowest rounds to stay within 5-10 seconds of each other
• Move at an intelligently aggressive pace from the first round
• This speed should feel like something you can maintain or slightly improve upon for the following 5 rounds
• As the rounds go along, find one station to go a little faster on
• This could be the same movement or a different movement each round
• Finding one place to improve upon every time can help you keep your times level or even make them better

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