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WOD

CrossFit WOD, June 24, 2020

By June 23, 2020No Comments

6.24.2020

Daily Mindset
"If you want to improve, be content to be thought foolish, and stupid." – Epictetus

If there’s one thing we can guarantee ourselves, it’s that we’re going to make mistakes. We’re going to fall flat on our face and embarrass ourselves. It’s just part of the way.
But if we promise ourselves one thing, everything changes. The promise to uphold the willingness to learn.
To take the failure from "this isn’t for me" and translate it into "I’m not good enough yet". It’s never a challenge of if we can do it or not… but rather a challenge of how bad do we want it. How hard we’ll work for it. We can sit and wallow, or we can meet fire with fire. To pick up the pieces, binding and mending them together, to ultimately make them far stronger than before.

Warm-up
(0-8:00)

30 Seconds Single Unders
30 Seconds Lateral Squats Video
30 Seconds Active Spidermans Video
30 Seconds Single Unders
30 Seconds Slow Air Squats
30 Seconds Mountain Climbers Video
30 Seconds Single Unders
30 Seconds Air Squats
30 Seconds Frog Hops Video
30 Seconds Single Unders
30 Seconds Goblet Squats Video
30 Seconds Slow Burpees

Warm-Up / Teach / Movement Prep
(8-15:00)

FRONT SQUATS – Upper Back
One thing that can contribute to elbows dropping is a loss in stability of the upper back. When the upper back rounds forward, the elbows drop and the bar sits lower on the shoulder. Puffing the chest out and pulling the shoulders back keeps the spine in neutral alignment and the bar closer to the middle of the body. The closer the bar is to the center, the lighter it will feel and the better athletes will move.

Movement Prep

5 Pausing Front Squats (3 Seconds in Bottom)
5 Front Squats

Thrusters/Clusters – Upper Back
The upper back position is going to be important on all three lifts today. Pulling the bar off the floor in the Power Clean, let’s try to get some extension through the upper back by squeezing the shoulder blades together. This extension through the upper back enables athletes to get the bar higher on the body, making the "jump" to the shoulders much easier. If athletes are passive or rounded forward at the upper body, they’ll have less control of the bar from a lower position. Big chest, shoulders squeezed together.

Movement Prep

Establish Strong Upper Back

3 Hang Power Cleans
3 Power Cleans
3 Thrusters
3 Clusters (Squat Clean Thruster)

Five Below (3 Rounds for reps)
AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Burpees over the bar
12 Front Squats (95/65)

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Burpees over the bar
9 Thrusters (95/65)

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Burpees over the bar
6 Clusters (95/65)

OPEN (RX+) barbell movements (115/85)

STIMULUS
5 Minutes on and 5 minutes off in today’s fast paced intervals
With rest built in, we’re looking to bring the effort with each round
After completing an initial buy-in of double unders, which only happen once, you’ll move into max rounds of lateral burpees and a barbell movement
Your score for each AMRAP will be the total rounds and reps of lateral burpees and dumbbell movements
Your final score will be: 1st AMRAP Reps + 2nd AMRAP Reps + 3rd AMRAP Reps

Five Below (Build) (3 Rounds for reps)
AMRAP 5:
Buy-In: 150 Single Unders
Into Max Rounds:
6 Lateral Burpees over the bar
12 Front Squats (75/55)

Rest 5 Minutes

AMRAP 5:
Buy-In: 150 Single Unders
Into Max Rounds:
6 Lateral Burpees over the bar
9 Thrusters (75/55)

Rest 5 Minutes

AMRAP 5:
Buy-In: 150 Single Unders
Into Max Rounds:
6 Lateral Burpees over the bar
6 Hang Power Clean + Thruster (75/55)

At Home Program

Warm-up
GENERAL WARM-UP
3 Rounds
30 Seconds Active Spidermans Video
30 Seconds Glute Bridges Video
2 Rounds
30 Seconds Lateral Squats Video
30 Seconds Single Leg Glute Bridges Video
Right Leg in Round 1, Left Leg in Round 2
1 Round
1 Minute Line Hops Video
1 Minute Glute Bridge Walkouts Video

MOBILITY
Pigeon Pose: 45 Seconds Each Side Video
Dumbbell Ankle Stretch: 30 Seconds Each Side Video

Warm-Up / Teach / Movement Prep
DOUBLE DUMBBELL THRUSTERS – Elbows Up
Thinking elbows up on the opening dumbbell movement is something that will carry over to all dumbbell movements in the workout. In the front rack, the triceps should be parallel to the ground. This puts the weight and body in the best position to squat, drive the weight overhead, and catch the weight in the clean. Always come back to this "elbows up" position on all movements. It’s easy to establish initially, but can be lost on the way back down. Point the elbows to the front of the room when lowering the weight from overhead to get back to this good position.
Movement Prep
With Lighter Weight:
Establish Front Rack Position
4 Front Squats
4 Push Press
4 Thrusters
DOUBLE DUMBBELL POWER CLEANS – Quarter Squat
When receiving the power clean, we want to do so in a strong, athletic position. This "quarter squat" position looks like other balanced athletic movements like surfing, skateboarding, or landing after a rebound in basketball. You should feel like you can hold this receiving position for a couplet minutes with weight. We want to avoid catching the weight in a "power lean" position, where the hips are forward and the upper body is bent backwards. Catch with the hips back, knees out, and weight evenly distributed through the foot
Movement Prep
15 Second Quarter Squat Hold
4 Hang Power Cleans
4 Power Cleans
DOUBLE DUMBBELL PUSH PRESSES – Quarter Squat
The catch position of the power clean is essentially the same position as the dip position in the push press. From a standing position, we’ll dip down about 6 inches with an upright torso, hips back, knees slightly out, and heels down. We’ll hold this quarter squat or dip position to get a better feel for good mechanics before pressing.
Movement Prep
15 Second Quarter Squat Hold
4 Push Press
OVER-AND-BACK DUMBBELL HOPS – Quarter Squat
In the hops over the dumbbell, we want to maintain a soft bend in the hips and the knees. The legs will never ful
Metcon (3 Rounds for reps)
"Garage War"
3 Rounds For Reps:

1 Minute Double Dumbbell Thrusters (50’s/35’s)
1 Minute Double Dumbbell Power Cleans (50’s/35’s)
1 Minute Over-and-Back Dumbbell Hops
1 Minute Double Dumbbell Push Presses (50’s/35’s)
1 Minute Burpees
1 Minute Rest

Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20" (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Barbell / Extra Strength
Metcon (Weight)
Not For Time:

40 Dumbbell Close Grip Floor Presses
60 Banded Pull Aparts
80 Banded Push Downs

Weight for DB Floor Press = "Score"

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