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CrossFit WOD, June 9, 2020

By June 8, 2020No Comments


Daily Mindset
"People are not lazy. They simply have goals that do not inspire them." – Tony Robbins
Something we can all agree on – anything in life worth achieving, is going to be very, very hard. There’s no two ways about it. So we make goals.
But goals sometimes default to the "whats" in life. A "what" can be a certain amount of pounds on the barbell or an amount of pull-ups. Those are goals, but they are not "reasons".
Reasons are what gets us out of bed in the morning. What we think about in the shower. What we see in the mirror when we look into it. Goals don’t move us forward – reasons do. Goals can be the waypoints or checkpoints along the way, but our reasons are the true North Star.
What are your goals? Can we refine them? Can we tie them to our reasons?

Warm-Up / Teach / Movement Prep
WARM UP (0-10:00)
3 rounds:
run 200m
10 air squats
10 jumping jacks
10 glute bridge
** aim for faster runs each round
banded hip mobility 1:30/leg

Teach/Prep (10-18:00)
Squatting: Hips & Shoulders
The big focus of our front and back squats today, especially with the weight increasing, is to make sure our hips and shoulders stay moving together throughout the whole movement. Out of the bottom of the squat, it’s important to make sure that we maintain an upright position. It is common here for the hips to rise first as the elbows stay down, especially at the heavier weights. It can be helpful to think about leading the way with the elbows, as this prevents the hips from rising first. When the hips rise first, the barbell can shift forward and make the weight more difficult to control. We’ll feel out some tempo front squats to drill this positioning.
Movement Prep
5 Tempo Front Squats (3 Seconds Down, 3 Seconds Up)
5 Front Squats
Build to Workout Weights

1 Front Squat + 3 Back Squats (EMOM for 10:00)
• Use 67% of you current estimated 1RM Front Squat
• This is the 3rd week of these, so build small from last session if you don’t have a percentage based weight to go with.

Assault Bike 10:00 for cals (Calories)
Assault Bike 10:00 for cals

• The REAL "score" of this workout is to find your average RPMs for 10 minutes, so be sure to note that in the comments.
• We’ll use this number to prescribe some interval training on the bike for the next 5-6 weeks, so don’t miss today!!
• During the 10 minutes on the bike, let’s focus less on the calories or the distance and instead focus on your RPMs Watch that number as you try to keep it high AND steady for the full 10 minutes.

At Home Program
Metcon (3 Rounds for reps)
"Five Below"
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
12 Dumbbell Front Squats

Rest 5 Minutes

Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
9 Dumbbell Thrusters

Rest 5 Minutes

Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
6 Dumbbell Clusters

• 5 Minutes on and 5 minutes off in today’s fast paced intervals
• With rest built in, we’re looking to bring the effort with each round
• After completing an initial buy-in of double unders, which only happen once, you’ll move into max rounds of lateral dumbbell burpees and a dumbbell movement
• Your score for each AMRAP will be the total rounds and reps of lateral burpees and dumbbell movements
• Your final score will be: 1st AMRAP Rounds & Reps + 2nd AMRAP Rounds & Reps + 3rd AMRAP Rounds & Reps

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