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WOD

CrossFit WOD, June 17, 2020

By June 16, 2020No Comments

6.17.2020

Daily Mindset
"I was complaining I had no shoes, until I met a man who had no feet." – Confucius
A short story to share.
A man walked into a shop to order some flowers to be sent as a gift to his mother, living 200 miles away.
As he got out of his car he noticed a young girl sitting on the curb sobbing. He asked her what was wrong and she replied, "I wanted to buy a red rose for my mother. But I only have seventy-five cents, and a rose costs two dollars." The man smiled and said, "Come on in with me. I’ll buy you a rose." He bought the little girl her rose and ordered his own mother’s flowers.
As they were leaving he offered the girl a ride home. She said, "Yes, please! You can take me to my mother!" She directed him to a cemetery, where she placed the rose on a freshly dug grave.
The man returned to the flower shop, canceled the gifting order, picked up a bouquet and drove the two hundred miles to his mother’s house.
At times, we can take many such relationships with our family and friends for granted. A humbling reminder to value what we have.
Never whine, never complain, never make excuses.

Warm-Up / Teach / Movement Prep
WARMUP (0-8:00)
2 Rounds
30 Seconds Cossack Squats Video
30 Seconds Push-up to Down Dog Video
30 Seconds Glute Bridges Video
Directly Into…
2 Rounds
30 Seconds Air Squats
30 Seconds Mountain Climbers Video
30 Seconds Lunges

TEACH/PREP (8-15:00)
Power Snatch / Hang Power Snatch – scoop the bar into hip
One of the harder things to do on a snatch is to slow down and be patient. But if you can find a way to focus on that, and scoop that bar into your hips to elevate that bar with your jump, you will bust through plateaus with snatch
PREP
3 Hang Pulls
3 Hang High Pulls
3 Pulls from mid shin
3 High pulls from mid shin
3 power snatch/hang power snatch

Push up – Tight Tummy & Tight Quads
A more rigid bod makes the push up much more efficient
PREP
20s plank
3 push ups; pause 2 secs at top, middle, just off ground on way up and down
3 fast push ups

Air squats – Keep chest up
The air squats are the recovery in each round, but let’s not get lazy. Keep head and chest up and hit depth each rep. ‘How you do anything is how you do everything". Never is this more simple than on an air squat.

Weightlifting
(15-23:00)
Power Snatch (2.2.1 reps x 4 sets; Every 1:30)
Build small from 60-65% of 1RM

Notes:
** We are looking for 2 TnG reps + 2 TnG reps + 1 single rep in each round. Take just enough time to re grip and reset, but let’s get all 5 reps down with urgency in each round.

Hang Power Snatch (; 6-8 reps x 5 sets; every 1:30)
; keep weight light and focus on form for all reps

Metcon
(25-45:00)
CEO (5 Rounds for reps)
5 Rounds:
AMRAP 3:
3 Power Snatches (95/65)
6 Push-ups
9 Air Squats
Rest 1 Minute Between Rounds

OPEN (RX+): 3 Double DB Snatches (35/25) / 6 push ups / 9 air squats

STIMULUS
• "CEO" is a twist on the benchmark workout "The Chief"
• You’ll move quickly for 3 minutes and rest for 1 in this interval piece
• The way the workout is written allows for a high intensity to be maintained:
• There is built in rest – The reps are small – The movements patterns do not interfere with each other
• Use weights and variations that allow you to complete at least 3 rounds within each AMRAP (1 Round Every Minute)
• Record total rounds and reps for all 5 intervals, as your score is the sum total of these numbers

STRATEGY
• The constant rotation of muscle groups being used, combined with the built in rest, allows us to push the pace in this workout
• We move from a total body pull, to an upper body push, to a lower body push
• See if you can complete each movement unbroken within these short windows
• The two things you can adjust as needed are your transition time and air squat speed
• If you are confident in sustaining unbroken sets at each movement, quickly transition from one movement to the next and speed up your air squats to cut down on dead time
• If you want to control your pace a little more while still moving forward, slow down your air squat and transition speeds

CEO (BUILD) (5 Rounds for reps)
5 Rounds:
AMRAP 3:
3 Hang Power Snatches (45/35)
6 Push-ups
9 Air Squats

Rest 1 Minute Between Rounds

At Home Program
Metcon (Time)
"Hellhole"
For Time:
50 Devil’s Press
"2-2-2-3" Intervals Style:
35 Double Unders
5 Lateral Dumbbell Burpees
Max Devil’s Press in Time Remaining

DESCRIPTION
• This workout consists of 4 short and fast intervals
• The first three intervals last for 2 minutes, with the final lasting 3 minutes
• There is 2 minutes of rest between intervals
• After completing the double unders and lateral dumbbell burpees, you’ll complete as many Devil’s Press as your can with the remaining time
• Your workout will continue until you have finished 50 total Devil’s Press
• As a recap, the workout flows as follows:
AMRAP 2
Rest 2 Minutes
AMRAP 2
Rest 2 Minutes
AMRAP 2
Rest 2 Minutes
AMRAP 3
• Record the total time (including rest) it takes to complete the 50 reps
• If you do not finish the Devil’s Press after the final AMRAP 3 is over, write your score as 15:00 and note total reps completed

WORKOUT VARIATIONS
For Time:
50 Power Snatches (115/85)
"2-2-2-3" Intervals Style:
35 Double Unders
5 Lateral Barbell Burpees
Max Power Snatches in Time Remaining

Metcon (AMRAP – Rounds and Reps)
Accessory Strength
AMRAP 7:
7 Close Grip Push-ups
7 Wide Grip Push-ups
7 Hand Release Push-ups
30 Banded Pull-Aparts

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