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WOD

CrossFit WOD, March 18, 2020

By March 17, 2020 No Comments

3.18.2020

Daily Mindset
"All progress depends on the irrational person."
The thought that a human could run a sub 4:00 mile was absurd. The attempts to put human beings in a giant metal tube and throw them into outer space was thought to be even more ridiculous.
When we think back to the largest accomplishments in life, it was done by those who defied the status quo. It was done by those believed things could be done differently.
We know that change is uncomfortable. It has to be. But we welcome it, fully allowing ourselves to believe that something else is possible. In the words of Epictetus, "If you want to improve, be content to be thought foolish, and stupid."
Metcon (Time)
3 Sets:
9 Front Plank to Pushup Planks
1:00 Left Elbow Plank
1:00 Right Elbow Plank
15 Hollow Rocks
1:00 Left Elbow Plank
1:00 Right Elbow Plank
21 V-Ups

Rest 2:00 between sets

Warm-Up / Teach / Movement Prep
GROUP WARMUP (0:00 – 8:00)
3:00 row:
30s easy + 30s moderate + 30s fast
+
(teach "Equal push" here)
30s with only left leg
30s with only right leg
30s both legs again
+
30s each
Active Spider man
Sit ups (teach "neutral back" here )
Right Side Split Squat
Left Side Split Squat
Right Side Plank
Left Side Plank

MOBILITY
Dumbbell Ankle Stretch: 45 Seconds Each Side

Dumbbell Prep (8-15:00)
(with lighter DB)
5/leg Single Dumbbell Romanian Deadlifts
10 Goblet Alternating Reverse Lunges (teach "shins & heels" here)
8 walking lunge steps (no weight)
6 walking lunge steps w/ DB

TEACHING CUES
ABMAT SIT-UPS – Neutral Back
LUNGES – Shins & Heels
ROWING – Equal Push

Primer
(15:00 – 20:00)
1 Round Performed with Workout Weight
25’ Walking Lunge (No Weight)
10 AbMat Sit-Ups
25′ Dumbbell Walking Lunge
5 Calorie Row

Metcon
(20:00 – 45:00)
Buckle Up (3 Rounds for reps)
"Buckle Up"
AMRAP 5:
200’ Walking Lunge (Body Weight)
50 AbMat Sit-Ups
Max Calorie Row

Rest 5 Minutes

AMRAP 5:
100’ Dumbbell Walking Lunge (50/35)
50 AbMat Sit-ups
Max Calorie Row

Rest 5 Minutes

AMRAP 5:
200’ Walking Lunge (Body Weight)
50 AbMat Sit-ups
Max Calorie Row

BUILD: Dumbbell (35/25) + 35 sit ups each round + max calorie row

NOTES:
• Any time there is a lot of rest built in, we’re looking to bring the intensity while we’re working
• There is no interference between the first two movements, so try to cruise through the lunges in order to get to the abmat as quickly as possible
• On the abmat sit-ups, move with a purpose, but focus on your breathing, as that will pay off on the rower
• It is better to get to the machine a touch later and hold a high power output than it is to get there very quickly and crawl through your pulls
• When rowing for calories, how many strokes you complete doesn’t matter as much as the power of those strokes
• Pick a {Calories/Hour} number that you see yourself being able to hold until about 30 seconds left in the 5-minute window
• Knowing there is 5 minutes of rest to follow, find that extra gear with under 30 seconds to go and finish strong

Extra Aerobic Capacity
Aerobic Capacity – Mixed Modal #9 (3 Rounds for reps)
AB 5:00 at easy pace (50%)
+
0-10:00
350m row
10 jump lunges
25 double unders

10-20:00
300m run
12 alt. step ups
15m reverse sled drag

20-30:00
21/16 cal Air bike
30m KB front rack carry
15m quadruped crawl

• Scale loads for carry and sled such that you can grab them and go even under a little fatigue; they should not slow you down much.

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