CrossFit WOD, March 17, 2020

By March 16, 2020 No Comments


Daily Mindset
"Perfection can be spelled with the word paralysis." – Churchill
The act of "starting" is all too often the most challenging.
As human beings, our survival mechanism kicks in when we approach change. It sounds the alarm, telling us we are in dangerous waters. We may find ourselves forecasting to the future, vividly conceptualizing the hardships, obstacles, and all the tough unknowns that path may bring.
This defense mechanism is amazing for avoiding predators. It can save our life! But on the other hand… it can also prevent it.
Breathe into those thoughts that run through our mind when we approach change. Recognize them. Accept them for what they are. And then put them where they belong, because it’s time to get to work.
Metcon (Time)
For time
100 reverse lunges
50 burpees
50 reverse lunges
25 burpees

Warm-Up / Teach / Movement Prep
(0:00 – 12:00)
2:00 bike
10 Banded Good Mornings
Box Step-ups (teach lunge off box/leap off box here)
3 Box Jumps + Step Down (lunge back)
3 Box Jumps + jump down (lunge back)
3 burpee box jumps w/ your workout method
10 Banded Pull Aparts
5/ leg Lateral Box Step-ups (15 Seconds Each)
10 Banded pass throughs
10s Second Hollow Hold on Bar
10s Second Arch Hold on Bar
7 Scap Pull-ups Video
10 Kip Swings
1-3 Strict Pull-ups
5 Kipping Pull-ups
3-5 Chest to Bar Pull-ups (or Workout Variation)

MOBILITY (12:00 – 15:00)
Pigeon Pose on Box: 1 Minute Each
Child’s Pose on Box: 45 Seconds

Speed Limit (AMRAP – Rounds and Reps)
Buy-In: 100/80 Calorie Assault Bike

Directly Into…
Max Rounds:
8 Burpee Box Jumps (24/20)
8 Pull-ups

OPEN(RX+): 115/90 cal air bike + BBJ & CTB Pull Ups

• To start off this 15 minute workout, you’ll complete 100/80 (115/90 for Open) Calories on the Bike
• Once you finish all the calories, you’ll spend the remainder of the workout completing rounds of burpee box jumps and chest to bar pull-ups
• Your score is the total number of rounds and reps completed before the time cap
• Cap the bike calories at 9 minutes, giving you at least 6 minutes to complete the scored portion of the workout
• If short on bikes, stagger heats by 9 minutes
• Choose a pull-up variation that allows you to complete the 8 reps in 2-3 quick sets max
• On the burpee box jumps, stand to full extension at the top of each rep
• If unable to bike, complete one of the following: Run: 1 Mile OR Row: 2000m
Speed Limit (BUILD) (AMRAP – Rounds and Reps)
Buy-In: 80/75 Calorie Assault Bike

Directly Into…
Max Rounds:
8 Burpee Box Step Ups (24/20)
8 Banded Strict Pull ups

Max your time on the bike to 9:00, then move on to Burpee box step ups and pull ups

(15:00 – 18:00)
1 Round
8 Calorie Assault Bike
4 Burpee Box Jumps
4 Chest to Bar Pull-ups

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