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WOD

CrossFit WOD, June 6, 2020

By June 5, 2020No Comments

6.6.2020

Daily Mindset
"The purpose of pain is to move us in action, not to make us suffer." – Tony Robbins
Pain gets a bad rap. Not in our world.
If we can frame pain for what it is, action for the betterment of ourselves, we redefine what this feeling means to us. As Tony Robbins puts it, it’s purpose is to move us forward. It’s leverage. An advantage, and a very powerful one at that. Few things in the world can get a human being to move faster than pain.
We recognize to do anything great, it’s going to be uncomfortable. Our body is going to resist it – change is hard. Change all too often has plenty of pain involved.
What pain is not however, is suffering. Pain is a feeling, where suffering is a state of mind. Those that can endure pain and value it for the heights it pushes us towards, will reap the benefits. If we fall into the trap however of emotionally despising it, we’ll naturally avoid it. And it’s the daily reaction to this pain that compounds to dramatically different results over time.
Pain is mandatory, suffering is optional.

Warm-Up / Teach / Movement Prep
WARM UP (0-10:00)

TEACH/PREP (10-20:00)

PRIMER (20-25:00)

Metcon
Bricktown Throwdown WOD #3

At Home Program
Metcon
STRENGTH
Not For Time:
50 "Child Makers"

Child Maker =
1 Push-up
1 Dumbbell Row (Left)
1 Dumbbell Row (Right)
1 Dumbbell Deadlift

STIMULUS
• Working the upper body and lower body in todays Body Armor piece
• The "Child Maker" is a play on words of another dumbbell complex called the "Man Maker"
• These 50 reps are not for time, so break them up as needed and aim for quality of movement over speed
• It is your choice on loading

MODIFICATIONS
• If you have only a single dumbbell, complete a regular push-up, and the remainder as written above
• If you do not have any weights, complete:
1 Push-up Plank
1 Push-up
1 Burpee

Gone In 60 Seconds (Time)
3 Rounds:
40 Single DB Step-Back Lunges
30 Single DB Alternating Power Snatches
20 Burpees
*On the Minute: 20 Double Unders

STIMULUS
• Starting on the 0:00 and every minute thereafter, you’ll complete 20 double unders
• With whatever time remains in the minute, complete as many reps of the single dumbbell movements or burpees as you can
• After each set of double unders, pick up wherever you left off in the round
• Your score is the total time it takes you to complete the 3 rounds
• We expect this workout to take between 18-25 minutes to complete

DOUBLE UNDERS
• This number is meant to be relatively small
• This station ideally takes 20 seconds or less to complete, giving you 40 seconds to work through the scored movements
• Adjust the rep number as needed or choose from a variation listed in the "modifications" section

TIPS
• There are a couple ways to approach this workout
• The first is to maintain a steady speed throughout the workout
• In this option, it’s simply about finding a moderate speed that you won’t slow down from at all during the workout
• Switching hands on the floor in the dumbbell snatch can help with this
• The second option is to work at a higher intensity and include some rest in each round
• In this option, you could work hard until either the :40, :45, or :50 on each minute and use the remaining time for transition and rest
• The shorter amount of time you work, the faster your pace should be, as there is more rest built in
• The faster pace of this strategy allows you to get a good deal of work done in less time
• The transition and rest allows you to catch your breath and be ready to attack the double unders right at the start of the next minute
• No matter what option you choose, make sure to neatly place your jump rope on the ground to make for seamless transitions to the rope every minute

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