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WOD

CrossFit WOD, June 26, 2020

By June 25, 2020No Comments

6.26.2020

Daily Mindset
"Life is a wonderful, wonderful opera… except that it hurts." – Joseph Campbell
Our life is a summation of what we think about. It’s what the human brain is programmed to do – to pay attention to what we’re thinking about.
If we are in the market to buy a silver Toyota, all we see are silver Toyotas on the road. It’s as if they suddenly appeared out of the sky, yet… they were there all along. It’s called the "Reticular Activation System". We simple notice more of something if we’re focused on it.
Now replace the silver Toyota with a harmful emotion… such as feeling like the world is out to get us. Feeling like we aren’t important. Feeling frustrated. It becomes exaggerated, monopolizing our thoughts. If we look for the negative, it will be there in droves. But… if we look for the positive, it will be there just as powerfully.
Are we going to see the wonderful opera, or are we going to be distracted by the pain?

Warm-Up / Teach / Movement Prep
WARMUP (0-12:00)
2 Sets
30s Single Leg Glute Bridge (Each Side)
30s Front Plank
30s Air Squats
30s Low Plank
30s Inchworm to Push-up

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

TEACH/PREP (12-22:00)
Sumo Deadlift High Pull
PREP
5 practice reps with empty bar focusing on extending hips before pulling elbows high

Front Squat/Hang Squat Clean – Land with Chest Big and Tall
PREP
3 FS @ 22X1
3 FS @10X1
+
4 hang clean high pulls
3 hang power cleans w/ 2s pause at catch
2 hang squat cleans w/ 2s pause at bottom
1 hang squat clean no pauses

Power Snatch/ OHS – Stay on your heels/land on your heels
PREP
3 OHS @22X1
3 OHS @10X1
+
4 Snatch Pulls
3 Snatch High Pulls
2 power snatches w/ 2s pause at catch
1 power snatch no pause

Metcon
(25-40:00)
eHarmony (Time)
For Time: (15 Minute HARD CAP)
30 Sumo Deadlift High Pulls (75/55)
30 Front Squats (75/55)
30 Hang Squat Cleans (75/55)
30 Power Snatches (75/55)
30 Overhead Squats (75/55)

*** On the Minute = 5 burpees***

OPEN (RX+): 95/65

eHarmony (Time)
For Time: (15 Minute HARD CAP)
30 Sumo Deadlift High Pulls (empty bar)
30 Front Squats (empty bar)
30 Hang Power Cleans (empty bar)
30 Hang Power Snatches (empty bar)
30 Overhead Squats (PVC or empty bar)

*** On 2 minutes = 5 burpees***

Keep primary focus on moving well with all barbell movements today. Let’s really dial in our timing on opening the hips before bending arms on SDLH, HPC, and HPS. For squats, let’s slow down and get full depth and keep the chest up for FS and OHS

At Home Program
Metcon (Time)
"Double Knot"
For Time:
100 Double Unders
21 Strict Pull-ups
21 Double Dumbbell Squat Cleans (50’s/35’s)
75 Double Unders
15 Strict Pull-ups
15 Double Dumbbell Squat Cleans (50’s/35’s)
50 Double Unders
9 Strict Pull-ups
9 Double Dumbbell Squat Cleans (50’s/35’s)

DESCRIPTION
• Today’s descending rep scheme workout balances out two gymnastics movements with moderate weight dumbbell squats cleans
• The intended time range for this workout is between 12-20 minutes

STRATEGY
• These movements in todays workout will make the other movements in the workout more difficult to complete
• The squat cleans will effect the jump on the double unders, the double unders will get the heart rate up for the strict pull-ups, and the strict pull-ups will effect the pull on the squat cleans
• That being said, the best approach today may be quick sets with quick breaks
• This ‘chip away’ strategy can help prevent excess fatigue that would negatively impact the next movement
• If we had to choose a general plan for each round, it would go as follows:
• First Round: Most Conservative, 2nd Round: Maintain Speed or Slightly Increase, 3rd Round: Most Aggressive

FULL EQUIPMENT VERSION
"Double Knot"
For Time:
100 Double Unders
21 Strict Pull-ups
21 Squat Cleans (135/95)
75 Double Unders
15 Strict Pull-ups
15 Squat Cleans (135/95)
50 Double Unders
9 Strict Pull-ups
9 Squat Cleans (135/95)

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