CrossFit WOD, June 27, 2020

By June 26, 2020No Comments


Daily Mindset
"There are risks and costs of a program of action. But those are far less than the risks and costs of inaction." – John F. Kennedy
Change may be one of the single most paralyzing things.
Because the lack of change… is safe. It’s comfortable.
But in that comfort, we are literally confining ourselves to a box. Closing ourselves into a world that cannot grow further than what it has already grown to.
If we want to grow, we need to face the terror of change. Face the chance that we may fail. Face the chance that we may embarrass ourselves. Face the chance that we may never be "safe" again.
And when we realize that it is ourselves, not our circumstances, holding us back… safety becomes the least safe thing we can do. The only risk now, ironically, becomes playing it safe.

Warm-Up / Teach / Movement Prep
WARMUP (0-10:00)
Running Line Drills
Over the Hurdle
Knee to Chest
Cradle Stretch
Lunge & Twist (Over Front Leg)
Toe Touches
High Knees
Butt Kickers
BB WARM UP (snatch bias)
Good Mornings
Back Squats
SN grip Push Press
Overhead squats
Snatch grip RDL

TEACH/PREP (10-20:00)
CTB – "pull your elbows back"
5 scap pull ups
3 kip swings
3 kipping pull ups
3 CTB pull ups

Power Snatch – Pull those elbows back
On the pull under for the PS today, stay aggressive on your way under the bar and actively pull yourself into that receiving position
3 SN grip push press
3 snatch balance
3 snatch drops
2 power snatch w/ 2s pause at the catch
2 power snatch no pause

Hand Release Push ups – Elbows in at sides
We will have to relax a split second after each rep to lift our hands slightly off the ground, but don’t forget to get tight again and keep those elbows in at your side before pressing up
10s plank hold
3 push ups w/ 5s lower to ground + release hands + fast/tight press off the floor
3 workout speed HR push ups

Riggs (FITNESS) (Time)
10 rounds (25:00 HARD CAP)
200m Run
1 Power Snatch (115/85)
5 CTB Pull Ups
9 Hand Release Push Ups

• This balanced workout is designed in a way where you are switching stations quickly
• While 10 rounds seems on the longer side, the work taking place inside the gym has very small reps, which allow you to clear them fast and maintain intensity
• We expect this piece to take around 15-20 minutes to complete

• Just 1 rep per round today – but the weight is on the moderately heavy side
• This should be a weight that you could complete for 3-5 reps unbroken when fresh

• Small sets of gymnastics movements follow the running and power snatches
• Choose a rep number or variation that allows you to complete both of these stations ideally unbroken

• The way this workout is set up encourages you to push the pace on each movement
• With such small reps, see if you can go unbroken throughout the workout
• Adjust your pace between movements to allow for this
• Envision your transition speeds in rounds 5-7 and try to hold that from the beginning
• If you’re going unbroken – the only ways to go faster today are to run faster and transition faster
• You can adjust your run pace and transition time to help you move most efficiently through this workout

Riggs (OPEN) (Time)
10 rounds (25:00 HARD CAP)
200m Run
1 Power Snatch (135/95)
3 Bar Muscle-ups
5 Strict HSPU
Riggs (BUILD) (Time)
10 rounds (25:00 HARD CAP)
200m Run
3 Hang Power Snatch (65/45)
7 Ring Rows
9 Push Ups

At Home Program
Metcon (Time)
"Wedding March"
For Time:
50 Burpees
1 Mile Run
75 Alt. DD Snatches (50/35)
1 Mile Run
100 Meter Walking Lunge

"Wedding March"
For Time:
50 Burpees
1 Mile Run
75 Hang Power Snatches (65/45)
1 Mile Run
100 Meter Walking Lunge

• Working through a long chipper workout to start off the weekend
• In this steady grind of a workout, the goal is to keep moving forward as much as possible by finding a solid break-up strategy on the high rep dumbbell power snatches in the middle
• We expect this piece to take around 22-32 minutes to complete

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