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WOD

CrossFit WOD, June 22, 2020

By June 21, 2020No Comments

6.22.2020

Daily Mindset
"Success at anything will always come down to this. Focus and effort. And we control both." – Dwayne Johnson (The Rock)
Often our world looks at individuals such as the Rock, and chalk him up to being "gifted". Or "naturally talented". Yet he would put it a very different way.
Focus and effort. Because we don’t see the painstaking hours behind closed doors, the long nights and early mornings, it looks so natural for him. So easy. But as Vince Lombardi once said, "The man on top of the mountain didn’t fall there". Nothing in life happens by accident.
All that matters is two things:
Where do we want to go (focus), and how hard do we want to work for it (effort).

Warm-Up / Teach / Movement Prep
Warm Up (0-8:00)
AMRAP 4:00
30s bike
5 PVC pass throughs
5 glute bridge
5 air squats
+
Pigeon Pose 1:00 per leg

Teach/PREP (8-15:00)
OVERHEAD SQUAT – Elbows pointed to the floor
PREP
3 OHS w/ empty bar @22X1

FRONT SQUAT – Elbows Point straight ahead
PREP
3 Front Squats w/ empty bar @22X1
+
Build to starting weight

Weightlifting
(15-25:00)
Front Squat + Overhead Squat (EMOM 10: 1 FS@22X1 + 1 OHS@22X1)

Metcon
(25-41:00)
Metcon (Calories)
Bike Intervals Week #2
16 rounds of
30s at your 10:00 avg. rpm
30s slow spin – no arms

after 10 rounds, hop off bike and walk around for the 30s rest

For a score you can record calories but goal is to stay in that average RPM range for all sets

At Home Program
Metcon (AMRAP – Rounds and Reps)
"Sweat Sixteen"
AMRAP 16:
100 Meter Farmers Carry
20 Double Dumbbell Deadlifts
30 AbMat Sit-ups

STIMULUS
• This triplet workout is centered around some "grunt work" style movements performed with a pair of dumbbells
• Rotating through an double dumbbell carry, a lower body pull, and midline movement will allow you to keep moving with intensity through the 16 minutes of work
• The intended scoring target for this workout is 4+ rounds [1 Round Every 4 Minutes] FARMERS CARRY
• You’ll hold 2 dumbbells for this 100 meters farmers carry
• Choose a weight here that allows you to complete the 200 meters unbroken when fresh
DOUBLE DB DEADLIFTS
• Only one head of each dumbbell has to make contact with the ground in the bottom of each rep
• If you chose the right weight for the carry, it will very likely be the right weight for the deadlifts
• This should be a load that allows you to complete the 35+ reps unbroken when fresh
• Click Here for a demo video of the double dumbbell deadlift
ABMAT SIT-UPS
• If you have an AbMat available, let’s use it
• If not, anchor your feet under dumbbells or a couch

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