CrossFit WOD, June 23, 2020

By June 22, 2020No Comments


Daily Mindset
"Enthusiasm is common. But endurance, is rare." – Angela Duckworth

How often do we see a friend start a goal, only to fall off in a matter of weeks (maybe days)? Enthusiasm or motivation is quick to come by, but also quick to go.
Motivation and short term goals can’t change us. They can’t even move us. What does, are reasons. It’s not the goal of "losing 5 pounds" that drives her forward… it’s because she wants to set the example to her daughter that we’re not "genetically pre-determined" to be overweight, even if the entire family has always been.
Reasons are what wakes us up in the morning. Reasons are what drives us to go the extra mile. It’s where we draw our endurance from.
Goals and enthusiasm aren’t wrong to have, but they can’t be our backbone. Enthusiasm can be broken. Reasons on the other hand, are impenetrable.

0:00 – 10:00

3 Rounds:

30 Seconds Supermans
30 Seconds Pigeon Pose (Each Side) Video
30 Seconds push up to down dog
30 Seconds Barbell Romanian Deadlifts Video

Warm-Up / Teach / Movement Prep
10:00 – 20:00

Let’s focus today on keeping that bar tight to our legs all the way up and down for every rep.
Hold starting position 5s
Then 5 slow DLs (3 up and 3 down) focusing on keeping bar tight.
Build to DL weight

DUMBBELL STRICT PRESS – Tight legs / Tight Core
Let’s focus on staying tight in the legs and trunk, allowing for a good "platform" to press those DBs overhead.
3 DB press each side @2121
3 DB press each side @10X1

20:00 – 40:00
Flex Seal (Time)
50 AbMat Sit-ups
25 Deadlifts (135/95)
20 Single Arm DB press – 10/arm (35/25)
40 AbMat Sit-ups,
20 Deadlifts (135/95)
20 Single Arm DB press – 10/arm (35/25)
30 AbMat Sit-ups,
15 Deadlifts (135/95)
20 Single Arm DB press – 10/arm (35/25)
20 AbMat Sit-ups,
10 Deadlifts (135/95)
20 Single Arm DB press – 10/arm (35/25)
10 AbMat Sit-ups,
5 Deadlifts (135/95)
10 Single Arm DB press (each side-20 total)

Open:(RX+): DB Press 45/30

We are looking for a calculated start today, since a majority of the work is in the first 2 rounds.
As you get deeper into the workout the pace can pick up somewhat.
The barbell weight is designed to be on the lighter side
This should be a weight that you are capable of competing for 35+ reps unbroken when fresh
With simple movements, light weights, rest built in, and alternating muscle groups – the goal today is to keep moving for all 20 seconds each round
The big thing to consider is your cycle speed on these movements
With the score being the lowest rep number at each movement over the 16 rounds, we’re looking for consistency
Look to cycle these reps quickly while maintaining the range of motion standards
We’re going to feel out a full practice round to give you an idea of what speed you’ll be able to hold for 16 rounds
After completing this round, rest 3-5 minutes before starting the workout

Flex Seal (Build) (Time)
50 AbMat Sit-ups
25 Deadlifts (135/95)
20 Single Arm DB press – 10/arm (35/25)
40 AbMat Sit-ups,
20 Deadlifts (95/65)
20 Single Arm DB press – 10/arm (20-25/15-10)
30 AbMat Sit-ups,
15 Deadlifts (95/65)
20 Single Arm DB press – 10/arm (20-25/15-10)
20 AbMat Sit-ups,
10 Deadlifts (95/65)
20 Single Arm DB press – 10/arm (20-25/15-10)
10 AbMat Sit-ups,
5 Deadlifts (95/65)

At Home Program

Running Line Drills
High Knee Karaoke
Over the Hurdle
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist (Over Front Leg)
Toe Touches
High Knees
Butt Kickers
Straight Leg Hops
Side Shuffles
Side Shuffle with Jumping Jacks
Toes Out Walk
Toes In Walk
Heel Walk
Toe Walk
Outside Foot Walk
Inside Foot Walk
Fast Feet
DEMO VIDEO: Click Here

MOBILITY [12:00 – 15:00] Couch Stretch: 45 Seconds Each Side Video
Child’s Pose on Dumbbell: 45 Seconds Video

Warm-Up / Teach / Movement Prep
RUNNING – Balance
Proper balance is a huge component of running. When you run, you always have just one foot on the ground at all times and your balance point is always moving forward. A lot of your energy goes towards balance, or preventing yourself from falling down. We did farmers carries yesterday, which hammer home a lot of the same things that can make for better balance when running. The big three are: soft knees, tight core, hips level. We can practice this balance before actually running by balancing on one leg with a soft knee, tight core, and level hips. We’ll then try to re-create this position as we switch legs during the run.
Movement Prep
30 Seconds Single Leg Balance (Each Leg)
100 Meter Run
The goal is the strict pull-up is to keep your body evenly balanced on either side of the bar. This allows you to stay strict and hollow by preventing any swinging. During the movement, try to keep your feet tight and just forward of the bar. When the feet curl back into a "seahorse" like position, most the weight is behind the bar – which causes us to pendulum swing and lose the hollow body. Think feet forward of the bar and upper body behind the bar.
Movement Prep
10 Scap Pull-ups Video
20 Second Hollow Hold on Bar
3-5 Strict Pull-ups
On the theme of balance, let’s look to keep the dumbbell balanced over the middle of the body at all times. Keeping the weight close allows for a more efficient path, better control of the weight, and better body positions. Imagine there is a wall directly in front of your toes. The bell is not allowed to make contact with this wall at any point during the movement. The big things we tend to see is a swing forward of the weight on the way up, the bell finishing forward of the body when locked out, and the weight swinging away from the body on the way down. Don’t hit the wall.
Movement Prep
Each Arm With Lighter Weight:
4 Deadlifts
4 High Pulls
Metcon (AMRAP – Rounds and Reps)
"Quarter Zip"

400 Meter Run
3 Rounds:
4 Strict Pull-ups
8 Alternating Dumbbell Power Snatches (50/35)
12 Jumping Lunges

· 500 Meter Run, 400 Meter Ski Erg, 25/18 Calorie Assault or Echo Bike, 40/28 Calorie Schwinn Bike
Reduce Reps, Banded Strict Pull-ups, Ring Rows
Inverted Bar Rows Video
Renegade Rows (4 Total) Video
Dumbbell Rows From Plank Position (4 Each) Video
Barbell Bent Over Rows Video
Double Dumbbell Bent Over Rows (8) Video
Single Dumbbell Bent Over Rows (8 Each) Video
Odd Object Bent Over Rows (8) Video
Barbell Power Snatches [Light] Odd Object Ground to Overhead Video
Kettlebell Swings
Reverse Lunges [12 Total]

1 Round
With Workout Weights:
100 Meter Run
2 Strict Pull-ups
4 Alternating Dumbbell Power Snatches
6 Jumping Lunges
In general, look to establish a pace from the beginning of this workout that you see yourself being able to sustain throughout
For Example: If your first round takes 4 minutes to complete, you’re on pace to finish 6+ rounds at the end of 25 minutes
For consistency, it’s important to complete your first round in a controlled manner
You can then use that first round time as your guide for the remainder of the workout
With very small numbers [4-8-12] of the "inside work", look to move through these stations with as few breaks as possible
The 400 meter run that follows the pull-ups, snatches, and lunges is a nice incentive to push through the 3 rounds
Even if the legs are tired getting out the door initially after the lunges, you’re still moving forward
Settling into a rhythm with your breathing on the run will help you get the heart rate back down in order to "reload" for the inside movements

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