CrossFit WOD, June 18, 2020

By June 17, 2020No Comments


Daily Mindset
"There may be people that have more talent than you, but there’s no excuse for anyone to work harder than you do." – Derek Jeter
Whether we believe in talent or not is irrelevant.
Everyone, however, should believe in hard work.
When we were born, we looked just like the next baby. We didn’t have any skills, any separating "talents". Nothing. We learned everything, from scratch.
Yet, there is a time in our lives that we think we can’t learn anymore. That we’re too old to learn new tricks. In that moment, remind ourselves…. nothing has changed but our perceptions. It’s a self-imposed limit that goes directly against our greatest strength, and what makes us human. Adaptability.
The difficult pill to swallow is that when we chalk it up to not having the "talent", it’s really an excuse. An excuse that we don’t want to put in the hard work. When we can see it from that angle, talent doesn’t matter. All that matters now, is how hard we’re willing to think, plan, strategize…. and work.

Warm-Up / Teach / Movement Prep
WARM UP (0-5:00)
AMRAP 3:00 – increase pace each round
5/3 cal bike
5 air squats
6 box step ups (3/leg)
5 burpees

Teach (5-10:00)
Wall Ball Shots – heels down
Keeping our heels down allows for maximum power from our legs. Rolling to toes takes away your hamstring and glutes and makes the quads work more.

DB Box Step Ups – Heels all the way on the box
Lets focus to get the full foot on the box before we go to step up and over. How you hold your DB is up to you, options include over a shoulder, front rack, back roach or even hanging at your side.

Metcon (10 Rounds for reps)
EMOM 30:00
1: 10-12 wall ball shots (20/14# – 10/9’)
2: 8-10 single DB box step overs (35/25)
3: 10/8 calorie bike

OPEN (RX+): 12-15 WBS / 8-10 single DB Box Step Overs (24/20" – 50/35#) / (10/8) cal bike

SCORE is total reps for each "round"
1 round = WBS + Step Overs + cals on bike
Metcon (10 Rounds for reps)
EMOM 30:00
1: 8-12 wall ball shots (14/10#)
2: 8-10 box step Ups (no weight)
3: 8/7 calorie bike

SCORE is total reps each round. 1 rounds is one time through the WBS, box step ups, and bike, so every 3 minutes.

At Home Program
Metcon (Time)
5 Rounds:
100′ Walking Lunge
200 Meter Single Arm Farmers Carry
30 AbMat Sit-ups

• Today’s simple 5-round workout is set up to keep you moving forward with minimal breaks
• We expect this triplet workout to take around 18-22 minutes to complete

• The one movement that will likely have the biggest impact on your score will be the farmers carry
• The movement after the carry incentivizes you to keep moving, as the sit-ups give you an opportunity to not hold anything and catch the breath a bit
• If you are confident in going unbroken, see if you can pick up your speed with fast feet
• Turning this farmers walk into more of a farmers shuffle can take significant seconds off your final time after the 5 rounds
• The goal is to keep moving on every station, but look to move with a purpose on the farmers carry to make the biggest difference

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