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CrossFit WOD, June 8, 2020

By June 7, 2020No Comments


Daily Mindset
"The only difference between feedback and criticism, is how you hear it." – Tim Grover
We are defensive creatures. It’s in our nature for self-preservation.
We’ve all related to a time where we felt threatened by feedback. Where we felt like we were being attacked. Much like the primal man, self-preservation kicks in. But outside of that uncomfortable moment, we recognize that feedback is the best thing for us. It’s the secret sauce to improvement. So how can we train our minds to receive it as so?
Remind ourselves, whenever we have the luxury to receive feedback (because it is), there is no downside. There literally isn’t. Even if the feedback or advice is something we can’t use at all, or it doesn’t fit our goals, we still gained insight from another’s point of view or angle.
Whenever feedback comes our way, it’s a gift. If we can remind ourselves of this as the feedback comes, we’ll never hear "criticism" again.

2:00 bike
2 Sets
30 Seconds Single Unders
30 Seconds Active Samson
30 Seconds Push-up to Down Dog
30 Seconds Slow Air Squats to Medicine Ball
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Warm-Up / Teach / Movement Prep
Teach/Prep (10-20:00)
We don’t talk a lot about gripping the med ball, however there is a bit of an advantage if you hold the ball more at "5 and 7 o’clock versus a "3 and 9 o’clock" hand position.
Establish "grip"
5 wall ball front squats
5 wall ball thrusters
5 wall ball shots

Upper Back
The upper back position is going to be important on all three lifts today. Pulling the bar off the floor in the Power Clean, let’s try to get some extension through the upper back by squeezing the shoulder blades together. This extension through the upper back enables athletes to get the bar higher on the body, making the "jump" to the shoulders much easier. If athletes are passive or rounded forward at the upper body, they’ll have less control of the bar from a lower position. Big chest, shoulders squeezed together.
Grip – The hook grip is a must in the power clean.
Movement Prep
Establish Hook Grip and Strong Upper Back
3 High Hang Power Cleans
3 Hang Power Cleans
3 Power Cleans

Upper Back
Similar to the Front Squat, let’s focus on keeping a strong upper back and big chest in the Push Jerk. This strong position creates great shelf for the bar to sit on and a big launchpad for the bar to be jumped from. Focusing on the upper back can also help athletes maintain a more upright dip position.
Trying to press the bar overhead from a loose fingertip grip is not ideal. To get a more secure grip, athletes can explode out of the Power Clean "catch" to jump the bar off the shoulders and reset the hands to more of a full grip.
5 Push Press
5 Push Jerks

PRIMER (20-28:00)
Warmup Set 1
With Lighter Weight on BB:
5 Clean and Jerks
10 Wallballs
15 Double Unders

Warmup Set 2
With Workout Weights:
3 Clean and Jerks
5 Wallballs
15 Double Unders

Ceiling Fan (Time)
For Time (15 Minute Cap):
21 Clean and Jerks (135/95)
100 Double Unders
21 Clean and Jerks (135/95)

**On the Minute: 7 Wallballs (20/14)

OPEN (RX+): Clean & Jerks (155/105)

• The wallballs will interrupt your progress as your try to work through reps on the barbell and jump rope
• Every minute on the minute, you’ll complete 7 wall ball shots
• With whatever time remains in the minute, work through as many reps as possible of clean and jerks or double unders
• Pick up wherever you left off following the 7 wallballs
• Your score is the total time it takes you to complete the 3 stations
• There is a 15 minute time cap on this workout

• We’re looking to move a moderate weight clean and jerk in this workout
• This should be a load that you can complete for 12+ reps unbroken when fresh
• Within the workout, these are likely small sets or quick singles
• If you have the capacity to do over 100 double unders unbroken, let’s complete the prescribed numbers
• If you’re under that number, consider reducing the reps or choosing a variation that you can complete within 2 minutes when fresh
• SUBS: Reduce Reps or 200 Single Unders

• Choose a weight that allows you to complete the 7 reps unbroken to start each minute

• The numbers can seem big when looking at this workout on paper, but within the workout, we can approach them in more manageable chunks
• Completing quick singles on the barbell following the sets of 7 wallballs can help you keep moving forward at all costs
• Singles in the first set of clean and jerks can also help you string together bigger sets of double unders
• If there is one place that you would want to go bigger on the barbell, it’s the final set of 21
• As you approach the end of the workout, see if you can speed up your barbell cycle time to avoid having to do another set of wallballs
• Fast transitions from movement to movement from the beginning can help you save time in the long run

Ceiling Fan (BUILD) (Time)
For Time (15 Minute Cap):
25 Hang Power Clean and Push Press (95/65)
200 Single Unders
25 Hang Power Clean and Push Press (95/65)

**On the Minute: 7 Wallballs (20/14)

At Home Program
4 Sets:
15 Single Leg Glute Bridges (Left)
15 Single Leg Glute Bridges (Right)
15 Weighted Glute Bridges
15 Glute Bridges

Rest 1 Minute Between Sets

• Todays strength work focuses on the muscles of the posterior chain with 3 variations of glute bridges
• These sets are not for time – focus on quality over speed
• Move directly from one movement into the next and rest 1 minute between sets
• You can stay at the same weight or increase weight each round for the weighted glute bridges
Metcon (2 Rounds for reps)
16 Rounds:
20 Seconds Double Dumbbell Deadlifts
10 Seconds Rest
20 Seconds Sit-ups
10 Seconds Rest

• Todays workout follows the tabata interval format of 20 seconds on and 10 seconds off
• We’ll alternate back and forth between these two movements for 16 rounds lasting 16 minutes
• After a big day yesterday of upper body and squatting, we’ll use different muscle groups today to balance things out
• Because there is rest built in, the movements are simple, and we switch between muscle groups – we’re looking to move for all 20 seconds each round
• Your score will be the lowest number of reps at each movement added together
• For Example: If your lowest set of deadlifts was 10 and your lowest set of sit-ups was 12, your score for the day would be 22 reps

• The dumbbell weight is designed to be on the lighter side
• Touch one head of the dumbbells on the outside of the feet in the bottom of each rep
• This should be a weight that you are capable of competing for 35+ reps unbroken when fresh
• Within the workout you should be able to hold on for all 20 seconds
• If you have a barbell available and would like to use it, the prescribed weight would be (135/95)

• Single Dumbbell Deadlifts (Alternate Arms Every Round

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