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WOD

CrossFit WOD, March 19, 2020

By March 18, 2020 No Comments

3.19.2020

Daily Mindset
"If you want to be truly successful at it, you cannot be content with pretty good." – Tim Grover
"Pretty good" is decent.
"Pretty good" is average.
"Pretty good" checks the box.
"Pretty good"… is the enemy of excellent.
How we do anything is how we do everything… and there is nothing in life worth doing half-assed.
Reflecting back on this week, let’s be critical with ourselves. What actions this week have been "pretty good"? It’s rare for situations to happen just once. We can almost guarantee they are coming around for a second time sooner than we think. Let’s take those "pretty goods"… to great.
Metcon
Upper Body
1. Puppy Pose: 1 Minute
2. Shoulder to Floor: 1 Minute Each Side
3. Wrist Stretches: 1 Minute

Lower Body
1. Couch Stretch: 2 Minutes Each Side
2. Pigeon Pose: 2 Minutes Each Side
3. Butterfly: 90 Seconds
4. Pike: 1 Minute
5. Straddle: 1 Minute
6. Kneeling Split: 1 Minute

Then
30 min walk/ride bike/easy jog-walk combo

Warm-Up / Teach / Movement Prep
(0-18:00)
Bike 2:00
+
AMRAP 5:00
Single arm DB press 5/arm
3 Push up to down dog
Single Arm DB row 5/arm
3 cossack squats per side
5 single arm DB thrusters (5 per arm)
+
Barbell Prep
5 good mornings
5 back squats
5 strict press
5 push press
5 front squats
5 RDL
+
Then build Push Press to something heavier than workout weight in 4 sets in 8:00

Metcon
(20-40:00)
Cin City (Time)
"Cin City"
For Time:
21 Push Presses (95/65)
5 Rounds of "Cindy"
15 Push Presses (95/65)
3 Rounds of "Cindy"
9 Push Presses (95/65)
1 Rounds of "Cindy"

1 rounds of Cindy:
5 pull ups
10 push ups
15 air squats

Looking to complete "Cin City" to take athletes between 12-20 minutes
Cin City (BUILD) (Time)
For Time:
21 Push Presses (65/45)
5 Rounds of "Cindy"
15 Push Presses (65/45)
3 Rounds of "Cindy"
9 Push Presses (65/55)
1 Rounds of "Cindy"

1 rounds of "Cindy":
5 ring rows
7 push ups to bench/box or from knees
15 air squats

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