fbpx Skip to main content
WOD

CrossFit WOD, June 5, 2020

By June 4, 2020No Comments

6.5.2020

Daily Mindset
"Success is not owned. It’s leased. And rent is due every day." – J.J. Watt
Having a "chip on your shoulder" is an known as an edge. As if the athlete has more to prove given his or her circumstances than the next one. But as soon as success is reached, that edge… it disappears.
We don’t own success. We have to work for it every day. If we cross a thousand finish lines, let’s establish a thousand more. Not for any other reason than the unstoppable fiery purpose behind… To find the next best version of ourselves.

Warm-Up / Teach / Movement Prep
WARM UP (0-8:00)

TEACH/PREP (8-15:00)

Metcon
Bricktown Throwdown WOD #1 and #2

At Home Program
Metcon
STRENGTH
Accumulate 3 Minutes in a Weighted Hollow Hold*

*Every Break: 30 Second Arch Hold

STIMULUS
• Working both sides of the body in this midline focused Body Armor
• Holding a plate or light weight behind your head, you’ll accumulate 3 minutes in a weighted hollow hold
• Choose a load that allows you to complete at least 30 seconds at a time
• Every time you drop from the hollow position, flip over and complete a 30 second arch hold before returning to the hollow position
• This piece is not for time – so aim for quality body positions
SUBS
• No Weight
• Reduce Time
• Hands By Side
• Knees Tucked Into Chest
• Front Plank
ARCH HOLD
• Reduce Time
Metcon (AMRAP – Rounds and Reps)
"Cinnamon Swirl"
AMRAP 20:
200 Meter Run
5 Strict Pull-ups
10 Double Dumbbell Push Presses
15 Double Dumbbell Deadlifts

STIMULUS
• Today’s workout is long and balanced
• We can expect to complete around 7-10 rounds when all is said and done
• This works out to a round about every 2-3 minutes

STRICT PULL-UPS
• Choose a rep number or variation that allows you to complete this station in 1-2 sets each round

DUMBBELL MOVEMENTS
• These weight is intended to be fairly light for the push presses and deadlifts today
• We’ll choose our weight based off the more challenging movement – the push press
• This should be a weight that allows you to complete the 10 push press and 15 deadlifts in 1-2 sets each round
• Adjust the reps up or down based on what weights you have available at home
• Light Weights: 15 Push Press + 21 Deadlifts
• Heavier Weights: 7 Push Press + 9 Deadlifts

TIPS
• This workout is similar to Wednesday’s ("CEO") in the sense that the movement patterns do not really interfere with each other
• Inside the gym, we rotate between:
• Strict Pull-ups: Upper Body Pull
• Push Presses: Upper Body Push
• Deadlifts: Lower Body Pull
• The big thing to consider in this longer workouts like this is what pace is sustainable
• It can be helpful to open up the round at a pace that you think you can sustain for 20 minutes
• It’s not too fast or slow – ideally somewhere right in the middle
• After finishing the deadlifts, take a look at the clock and note the time
• If you finish in 2:00, for example, that can be your goal round time moving forward for the rest of the workout
• Maintaining this pace means you would finish w

Leave a Reply