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WOD

CrossFit WOD, March 23, 2020

By March 22, 2020 No Comments

3.23.2020

Daily Mindset
"The only person you are destined to become is the person you decide to be." Ralph Waldo Emerson
Fate puts opportunity in front of us. Destiny is the result of what we choose to do with it.
In turn, destiny is a choice. Not some predetermined thing of fairy tales and lore. We can sit and allow destiny to happen to us, or we can choose to have destiny happen for us.
Don’t wait to be chosen… instead choose. Decisions = Destiny.

Warm-up
3 rounds
30s each:
jumping jacks
push up to down dog
active spiderman
super mans
+
Mobility
Butterfly stretch 1:00
Couch stretch 1:00 per side

MOVEMENT PREP
Strict press – "Tight legs"
Movement Prep
2-3 strict press/side practicing tempo

Push Press – "Squeeze legs"
Movement Prep
2-3 push press/side practicing tempo

Push Up "Squeeze legs"
Movement Prep
20s plank hold checking in with glutes and quads
3-4 push ups

Goblet squat "chest up"
Movement prep:
5 pausing air squats 5s pause at bottom
5 fast air squats
5 goblet squats w/ 3s pause
5 fast goblet squats

Sit up "what to do with legs?"
3-5 sit ups with straight legs. butterfly, and feet flat on ground

Weightlifting
Single Arm Strict press + Single Arm Push Press (5.5/arm x 3 sets; rest 30s b/t arms and 2:00)
• Light weight version: strict press @3131 and Push press @30X1
• Heavy version: 2-5 strict press + 5-8 Push press. (get 10 reps total each arm each set, if you can only strict press 2 reps, complete 8 push press)
• For goblet squat you can use a DB, KB or load up a backpack and hold it in front.

Metcon
Fast and Furious 5 (Time)
20 Rounds For Time:
5 Push Ups
5 Goblet Squats
5 Sit-ups

Notes:
• Super short rounds today, so they will feel quick, but still 100 reps of each. So start out with a pace you see yourself holding 15 rounds in.
• Pacing should still feel pretty hot since the rounds are short, so feel free to push the intensity for all 20 rounds, just not so much that you have to start breaking 10-15 rounds in.
• For Goblet squats, if you have a light weight (or no weight), lets complete 10 reps each round.
Metcon (Time)
DAILY PUMP – Upper Body edition
3 sets:
30 chair dips
20 DB curls each arm
10 renegade rows per arm

Modify number or reps for curls based on how heavy your DB is.

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