CrossFit WOD, June 20, 2020

By June 19, 2020No Comments


Daily Mindset
"The greatest enemy of knowledge is not ignorance. It is the illusion of knowledge." – Steven Hawking
One of the largest dangers in life is a closed mind. The scariest part: we often don’t even realize it’s even happening. It’s never done on purpose.
It’s how our mind operates by default. When we believe we have the answer, we stop looking for the solution. We not only stop seeking it out, but we are no longer sensitive to the thought of another option. We can effectively blind ourselves.
Purely acknowledging that human condition can be all that we need. It’s the consistent reminder to always remain a student, most especially, when we are convinced we have things figured out.
As Socrates said, "All I know, is that I know nothing."
Grateful for what we have learned, yet eager to climb higher.

Warm-Up / Teach / Movement Prep
WARM UP (0-10:00)
30 Seconds Each
Single Unders
Active Spidermans
Single Unders
Active Samson
Single Unders
Mountain Climbers
Single Unders
Reverse Lunges
Single Unders
Frog Hops
Single Unders
Slow Burpees

TEACH/PREP (10-20:00)
Box Jumps – look were you want your feet to go for every rep
4 step ups
2 jumps lower height (or steps)
2 jumps workout height (or steps)

DB Snatch – avoid the press out
By snapping under the Db and receiving the DB OH with a locked out elbow, we save our triceps and shoulders for the burpees and jump rope. Let’s be efficient on the DB snatch today
2 muscle snatch/arm
2 power snatch/arm

Burpees – keep feet wide – efficient foot work
20s plank
3 frog hops
2 step back burpees
2 jump back burpees

2 rounds – increase to workout pace in 2nd
5 box jumps/steps
10 Double unders (or singles)
6 DB snatch
10 Double Unders (or singles)
5 burpees

Gone in 60 Seconds (Time)
(22:00 HARD CAP)
3 Rounds:
20 Box Jumps or Step Ups (24/20")
30 Alternating DB Snatches (35/25)
20 Burpees

** On the Minute: 20 Double Unders

OPEN (RX+): Box jumps / DB snatch (50/35) / burpees

• Double unders at the top of every minute will interrupt your progress on this three round workout
• Starting on the 0:00 and every minute thereafter, you’ll complete 20 double unders
• With whatever time remains in the minute, complete as many reps of the single dumbbell movements or burpees as you can
• After each set of double unders, pick up wherever you left off in the round
• Your score is the total time it takes you to complete the 3 rounds
• We expect this workout to take between 16-22 minutes to complete

Gone in 60 Seconds (BUILD) (Time)
(22:00 HARD CAP)
3 Rounds:
20 Box Jumps or Step Ups (24/20")
30 Alternating DB Snatches (25/15)
20 Burpees

** Every 2 Minutes: 30 Single Unders

At Home Program
Metcon (AMRAP – Rounds and Reps)
10 Air Squats, 30 Double Unders, 200 Meter Run
20 Air Squats, 30 Double Unders, 200 Meter Run
30 Air Squats, 30 Double Unders, 200 Meter Run
40 Air Squats, 30 Double Unders, 200 Meter Run
50 Air Squats, 30 Double Unders, 200 Meter Run

Continue to Add (10) Squats Per Round

• This all bodyweight workout will climb by 10 air squats each round
• The running and double under reps will stay fixed across the 20 minutes
• Choose rep schemes and variations that allow you to get into the round of 60 air squats
• We’ll score this piece as rounds + reps
• For Example: If you finish the round of 50 air squats and complete 10 air squats into the set of 60 – your score would be 5 rounds + 10 reps

• We started off the week with an ascending rep scheme workout – now we start off the weekend with one as well
• Just like Monday’s workout, the first few rounds are the least important of the day
• There are more squats in the rounds of 40 and 50 than there are in the first three rounds of 10-20-30 combined
• That being said, let’s make our motto today: "start smart and hold strong"
• The first 2-3 rounds will go by very quickly, but they’ll start to slow as the workout moves along and the squats climb higher
• Set yourself up for consistent movement past the 10 minute mark of the workout with a smart pace early on

OPTION 1: Lower Strength accessory
3 Giant Sets:
7 Bottom Range Weighted Squats
7 Top Range Weighted Squats
7 Full Range Weighted Squats
• Rest 1:30 Between Sets
• Start with Single Dumbbell
• Increase Weight Each Round
• Movement Demo: Video

OPTION 2: Core work
3 Supersets:
30 Plank Rows (Switch Every 5 Reps) Video
30 Weighted AbMat Sit-ups

Rest 2 Minutes Between Sets

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