CrossFit WOD, June 25, 2020

By June 24, 2020No Comments


Daily Mindset
"You must expect great things of yourself before you can do them." – Michael Jordan
The level of effort we will put in today will be relative to what we believe we can accomplish.
If we don’t believe we can lose the weight, we won’t consistently go to the gym. If we don’t believe we can get the job, we won’t put in the research and studying to get the job. We just can’t summon the effort for something we don’t believe is possible.
But this belief matters most not at the start, but in the middle. When hit the missteps… the challenges, hardships and trying moments. Here is where we can settle, changing our expectations for something more "attainable". Not because it’s what we really wanted, but because we’re letting our circumstances change our belief that was once there.
That’s when we can remind ourselves that the quote above came from a man who was cut from his High School basketball team. A man who had every reason to change his expectations. And that, would have ended it. Yet… we know the rest of that story. What will be ours?

Warm-Up / Teach / Movement Prep
WARM UP (0-10:00)
2 rounds
30s each:
active spidermans
air squats
push up to down dog
knuckle drags
Run 200m
Row 200m

TEACH/PREP (10-15:00)
Bodyweight Prep
5 scap pull ups
3 pull ups or ring rows
20s high plank + 10s "middle" plank + 5s "just off the ground" plank
5 push ups
3 reverse lunges each side

Metcon (AMRAP – Rounds and Reps)
AMRAP 25:00 @ 75-80%
400m Run
400m Row
2 rounds of "Modified Cindy"
5 Strict Pull Ups
10 Push Ups
20 Reverse Lunges (10/ leg)

>>> each round add 1 more round of Modified Cindy

• Active recovery flow workout today.
• This type of workout is longer time domain conditioning to help your aerobic base/capacity. The better you "pace it" the more "bang for you buck" you get
• Keep intensity moderate throughout the entire 25 minutes

At Home Program
Metcon (8 Rounds for reps)
"Sleepy Hollow"
8 Rounds:
20s Single Arm Strict Press (Left)
10s Rest
20s Hollow Rocks
10s Rest
20s Single Arm Strict Press (Right)
10s Rest
20s Walkout Push-ups
10d Rest

• Todays workout focuses on the midline and upper body pressing
• We’ll work through these 8 rounds ‘tabata style’ [:20 On + :10 Off] • Keep a running count of your reps over the 4 movements each round

"Sleepy Hollow"
Tabata Intervals [8 Rounds of :20 Work + :10 Rest]:
1: Bike Calories
2: Single DB Strict Press (Alternate Arms Every Round)
3: Hollow Hold
4: Push-ups
Complete All 8 Rounds at Each Station Before Advancing

Leave a Reply