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WOD

CrossFit WOD, June 29, 2020

By June 28, 2020No Comments

6.29.2020

Daily Mindset
"Pressure can bust pipes, but it can also make diamonds." – Robert Horey
Pressure is nothing but a catalyst. Think about the last time you were "under pressure". Replay that feeling we all shared… the urgency of action, the full focus, the ever-present mentality. Nothing else existed in our world, but that task at hand.
It’s really potent.
Just like events, there is no such thing as bad pressure. Only how we perceive it. We can see it as the reason why we couldn’t give our best, or… we can see it as the reason why we gave our best.
It’s all in our perception.
Let’s embrace it.
And make some freakin’ diamonds.

Warm-Up / Teach / Movement Prep
Warm Up (0-10:00)
AMRAP 5:00
3 active spiderman per leg
3 lunges per leg
5 glute bridge
5 air squats
7 jumping jacks
+
Pigeon Pose 1:00 per leg

Teach/PREP (10-15:00)
Back Squat / Front Squat – Pull the floor apart between your feet
This creates good tension and torque in your hips and allows you to press through the floor on each rep.
PREP
3 slow reps each + 3 fast reps each

Weightlifting
(15-25:00)
2 Front Squats + 4 Back Squats (Every 1:30 x 7 sets; Use 62% of FS 1RM)

Metcon
(25-45:00)
Metcon (Calories)
Bike Intervals Week #3
20 rounds
Bike 30s on + 30s slow spin no arms

Use your avg. RPM pace from 10:00 test
After 10 rounds hop off bike and walk around for 30s rest

At Home Program
Metcon (Time)
"thank u, next"
5 Rounds:
30 Double Unders
15 Single Arm DB Thrusters

Directly Into…

5 Rounds:
30 Double Unders
15 Single Arm DB Overhead Squats

DESCRIPTION
• This two part workout features double unders and weightlifting in each
• You’ll complete all 5 rounds of part 1 before moving on to the next
• There is no rest between the two parts
• Your score is the total time it takes to complete the 10 rounds of work
• We expect time ranges for this piece to range from 12-20 minutes
DUMBBELL MOVEMENTS
• You can switch arms however you see fit on these single dumbbell movements
• Choose a moderate weight that allows you to clear the 15 reps with 1-2 quick breaks per round
• You can use different dumbbell weights for the thrusters and overhead squats if needed
• Overhead squats with a single dumbbell can be a very challenging movement
• If you struggle to maintain good positioning, consider reducing the weight or complete a single arm dumbbell front squat instead

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