CrossFit WOD, March 16, 2020

By March 15, 2020 No Comments


Daily Mindset
"You can’t build on top of success you don’t acknowledge." – Dallas Travers
There’s a dark side to being so driven.
We can be so focused on constantly improving that we can forget to look back. And acknowledge where we came from. I bet we can all relate to a time where we landed a PR lift, or a raise at work… where we were psyched, but only for mere seconds. Before we know it, we’re already thinking, "what’s next?" The finish line always moves.
It’s not wrong to be passionately driven.
That’s not where the harm comes from.
The harm comes when we don’t celebrate our victories.
We aim to live in a state of true "blissful disassifaction". Grateful for every experience that comes our way, all the while in a fiery pursuit of the next best version of ourselves. Think of it less as a "pat on the back", and more of a foundation to build upon. As the quote above teaches us, we can’t build on top of success we don’t acknowledge.
Metcon (Time)
5 Rounds For Time:
50 Double unders/100 Single unders*
50 Air Squats

*Can substitute with jumping jacks if you don’t have a jump rope

Warm-Up / Teach / Movement Prep
WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
30 Seconds
Active Samson
Lateral Squats
Active Spidermans
Air Squats
Push-up to Down
Air Squats with Arms Overhead

1 Minute Each
Glute Bridges
Single Leg Glute Bridges (30 Seconds Each Side)
Glute Bridge Walkouts

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY (12:00 – 15:00)
Front Rack Stretch: 45 Seconds
Wrist Stretch: 45 Seconds
Front Squat Hold: 45 Seconds

TEACHING (15:00 – 25:00)
AIR SQUATS – Grip the Floor
Movement Prep
5 Pausing Air Squats (3 Seconds in Bottom)
5 Back Squats

POWER CLEAN + FRONT SQUAT – Receiving Position
Movement Prep
15 Second Quarter Squat Hold
5 Front Squats
5 Power Clean + Front Squat

PUSH JERKS – Get the Bar High
Movement Prep
5 Push Press
15 Second Push Jerk Receiving Position Hold
5 Push Jerks
1 Power Clean
2 Front Squats
3 Push Jerks

Power clean + Front Squat + Jerk (1.2.3; build to a tough complex in 15:00)
Power Clean + Front Squat + Push Jerk + Cluster (Every 1:30 x 7 sets)
Set 1: 50%, Set 2: 55%, Set 3: 60%, Set 4: 65%, Sets 5-7: 70% Using your 1RM Clean & Jerk

(40:00 – 45:00)
1 Round Performed with Workout Weight
2 Power Cleans
4 Air Squats
2 Front Squats
4 Air Squats
2 Push Jerks
4 Air Squats

Rack City (Time)
For Time:
10 Power Cleans (135/95)
50 Air Squats
10 Front Squats (135/95)
50 Air Squats
10 Push Jerks (135/95)
50 Air Squats

OPEN(RX+): barbell (155/105)

• The small rep number and moderate weights on the barbell movements are right in that range of being able to push for big, maybe even unbroken sets
• Having the air squats after the barbell is also a good incentive to push the pace
• Let’s try to complete the 10 reps on the barbell in the most efficient way possible, which is dependent on the movement
• Singles or small sets may be the best option on the cleans
• However, since we start the workout on the cleans, it might be a movement that athletes can move through in 1-2 sets
• Since the front squats and jerks start on the shoulders, unlike the power cleans, try to complete the 10 reps in as few sets as possible
• While big sets on the barbell is the main priority, our second focus is air squat speed
• If you know you’re going to need a little more time to "recover" for the barbell, slow down the cycle time of your air squats
• If you’re confident in going 10 reps unbroken, let’s try to add some speed to the air squats and get to the barbell faster
• No matter what the approach is, try to make your last 50 air squats your fastest set, as there is nothing to follow
Rack City (BUILD) (Time)
"Rack City"
For Time:
10 Hang Power Cleans (115/75)
50 Air Squats
10 Front Squats (115/75)
50 Air Squats
10 Push Press (115/75)
50 Air Squats

Focus on perfect reps for all barbell movements today. Looking for singles or small sets of 2-3 reps on the HPC and Push press, with possibly bigger sets on the FS.

Extra Aerobic Capacity
Aerobic Capacity – Cyclical #8 (12 Rounds for reps)
4 sets
Run 2:00 @ 80% aerobic pace + rest/walk 90s
Bike 2:00 @ 80% aerobic pace + rest/walk 90s
4 sets
Row 2:00 @ 80% aerobic pace + rest/walk 90s

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