CrossFit WOD, June 30, 2020

By June 29, 2020No Comments


Daily Mindset
"Hardships often prepare people for an extraordinary destiny."
Often we look to the past to decide who we are.
But even more damaging, we look to the past to decide who we can become.
We grew up "this way", in that town, where our parents never gave us "X". We look to that past and dwell on the pain, being broken, or being handicapped. And I am who I am because of my past. We’ve all had that friend who can’t stop talking about "how things were in the past".
In the words of Tony Robbins, "identity drives behavior".
The story is not that we’ve had a tough past, and we’re doomed to follow in suit.
The story is that we’ve had a tough past, and I’m better because of it.

Warm-Up / Teach / Movement Prep
1 Round
1 Minute Active Spidermans
30s Glute Bridges
2 Rounds
30s Lateral Squats
30s High Knees and Butt Kickers
1 Round
200 Meter Run
10 medball thrusters

TEACHING (8-18:00)
RUN – Run Quietly
One cue we can keep in mind when trying to run more efficiently is "run quietly". Using your ears can be very helpful in improving form and reducing the likelihood of injuries on this movement. Quiet running can help you to absorb the load by landing with a soft knee on the front of the foot. By doing this, you prevent heel striking – which is much safer and much faster. Listen carefully today to make for better running.
Movement Prep
20 Second "Quiet" Run in Place
200 Meter "Quiet" Run

WALL BALL SHOTS – Holding the Ball
There are several ways to hold the med ball, but one that helps save the shoulders is to keep both hands slightly below the ball versus on either "side". This saves some energy by not having to press our hands together to keep ball in hands.
Movement Prep
Establish hand position then 10s squat hold
5 Med ball front squats
5 wall ball shots

RUN: 250 Meter Row, 200 Meter Ski Erg, 12/9 Calorie Assault or Echo Bike, 20/14 Calorie Schwinn Bike

Space Cadet (Time)
Wall Ball Shots (20/14# 10’/9’)
200 Meter Run

• Continuing to add volume training for WBS today; this workout gives you a short recovery run between descending sets of WBS.
• We intended time range for this workout is between 16-22 minutes.
• This workout today will end on a 200m run!

• The majority of the reps will be completed in the first three rounds of this workout
• 25+23+21: 69 Reps
• 18+15+12: 45 Reps
• That being said, approach these opening three sets intelligently
• Once the legs get too fatigued, they take a lot longer to come back
• Start breaking up these reps before you have to grind out reps in order to delay this unwanted fatigue

• In the earlier rounds of high reps, slowing down your runs can be helpful to stay consistent on the wall balls
• As the reps start to decrease, you may find that you can slightly increase your running pace
• The more confident you are with the wall balls, the faster you can afford to run today
• Run at a pace that allows you to get your hands on the wall ball within 5 seconds of returning from the run

Space Cadet (BUILD) (Time)
Wall Ball Shots (14/10#)
200 Meter Run

At Home Program
Metcon (Time)
"Pay Dirt"
10 Rounds:
200 Meter Run
9 Double Dumbbell Burpees

• We’ll grind through an unfamiliar movement in today’s 10-round couplet
• The double dumbbell burpee will add some difficulty to a simple bodyweight movement
• The intended time range for this workout is between 16-22 minutes

• If we had to choose one goal for today’s workout, it would be to stay moving at a strong pace on the dumbbell burpees
• This station will likely make the biggest difference of the two in the grand scheme of the workout
• The weighted burpees are all about rhythm
• If you’re able to keep a rhythm and put a good effort into each rep, it’s easier to stay moving
• The harder you work, the better this movement will feel
• Once you lose your rhythm, the movement becomes "choppy" and more difficult to complete
• Find a place to breathe at both the top and the bottom of each rep to stay composed
• Adjust your pace on the 200 meter runs to allow you to thrive through the 9 reps per round

• The double dumbbell burpee flows like this:
• Hit your chest to the ground between the dumbbells
• Jump or step your feet to inside of the dumbbells
• Deadlift the weight to full extension
• Repeat for 9 total reps each round
• Let’s choose weights that allow you to clear this station in right around 1 minute
• It can be helpful to tape or chalk a box where you want your dumbbells to live in the burpee
• This makes it easier to return them to the correct spot when transitioning to the next rep

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