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WOD

CrossFit WOD, June 4, 2020

By June 3, 2020No Comments

6.4.2020

Daily Mindset
"If you want to be truly successful at it, you cannot be content with pretty good." – Tim Grover
Pretty good is decent.
Pretty good is average.
Pretty good checks the box.
Pretty good… is the enemy of excellent.
How we do anything is how we do everything. And there is nothing in life worth doing half-assed. Although we recognize the truth behind that statement, every single one of us can improve on this. To refine this habit – to truly blast through "good enough".
What actions this week have been "pretty good"? When these opportunities come around next week, what will we do differently?

Warm-Up / Teach / Movement Prep
WARM UP (0-8:00)
AMRAP 5:00
30s bike
10 alternating lunges (5/side)
10 skater plyos (5/side)
10 jumping jacks
+
roll out calf (1:30/leg)

TEACH/PREP (8-15:00)
Single leg Box jumps
PREP
Single leg balance 20s per leg
Single leg tuck jumps x 3-5/leg
Single Leg jump to a plate x 3-5/leg

Gymnastics
(15-25:00)
Metcon
Single Leg Box Jumps; 4 sets x 5-7 reps per leg; rest 45s

Start out jumping to a bumper plate, as you gain confidence, move to 12" box or stack plates.

BUILD: Single Leg Tuck Jumps; 4 sets x 10 reps per leg

Metcon
(25-40:00)
Metcon (Time)
For time (15:00 HARD TIME CAP)
100/80 calories Assault/Echo Bike*

*Every 3:00 complete:
@ 0:00 – 100 double unders
@ 3:00 – 80 double unders
@ 6:00 – 60 double unders
@ 9:00 – 40 double unders
@12:00 – 20 double unders

BUILD: 75/50 calories + 150-120-90-60-30 single unders

NOTES:
• We are not looking for fast and then slow on the bike, try to pick a pace you can push tp hold through most of the 100/80 calories today.
• Don’t get too bogged down on the Double unders, if you are not proficient, lets practice or AMRAP each set: 1:20, 1:00, 45s, :40s, ;30s

At Home Program
Metcon (AMRAP – Reps)
Athlete’s Foot
5 Rounds:
1 Minute Plate Hops
1 Minute Weighted Sit-ups
1 Minute Dumbbell Russian Swings
1 Minute Rest

STIMULUS
• We’ll work through three 1-minute stations in today’s 5 round workout
• Keep track of your reps at each movement, as your score is the total number of reps accumulated over the 15 minutes or work time
• With a short 1 minute rest, we’re looking for a consistent and moderate pace throughout the workout
• Reps cans be recorded during the rest between rounds

TIPS
• Let’s aim for consistency across the 5 rounds of work today, with the goal being to move for as much time as you can within each 1 minute window
• The plate hops and weighted sit-ups are the easiest stations to keep moving on, but the swings will present a bigger challenge
• Coming off the sit-ups (where the heart rate isn’t that high) and having 1 minute of rest to follow is a nice incentive to hold on to the dumbbell for most of the minute
• Get to at least the 30 second mark before putting the weight down
• If you’re feeling good at half way, see if you can hold on for another 15 seconds
• If you still feel like you’re able to hold on at 45, let’s finish out the whole minute
• These mini goals within the minute can help you get the most out of your time on the dumbbell

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