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WOD

CrossFit WOD, March 25, 2020

By March 24, 2020 No Comments

3.25.2020

Daily Mindset
DAILY MINDSET
"Champions don’t blame the tools they’ve been given. Champions sharpen them."
Abraham Lincoln once wrote that if he had six hours to cut down a tree, he would spend the first four sharpening the axe.
It doesn’t matter where you started, or even where you’ve been. All that matters is two questions. Where do you want to go, and how hard are you willing to work to get there. We have what we need. Everyone does. The separation comes down to who is willing to do the work.

Never whine.
Never complain.
Never make excuses.

Warm-Up / Teach / Movement Prep
3 rounds
3 push up to down dog
6 air squats
9 lateral jumps over KB/DB/Imaginary line
6 Thoracic bridge
3 walk outs
+
DB warm up
5 single leg RDL/leg
5 waiter squats/side
5 shoulder to OH/arm
5 single arm row/arm

Mobility
Front rack stretch 1:00
Couch stretch 1:30/leg
Single leg hamstring stretch (half split variation) 1:00/leg
Pigeon pose 1:00/leg

COACHING/PREP
Single Arm Clean and jerk – Hips before elbows
Movement Prep
3 single arm Russian Swing/arm
3 cleans/arm
3 single arm push press/arm
3 single arm jerks/arm

Lateral Jump Squat
This a new movement that is a full air squat, then as you are standing up, you are jumping laterally over your DB/KB. Similar to a jumping squat, only instead of jumping straight up, you are jumping to the side. Every time you go over your DB/KB/Line is 1 rep.
Movement Prep
Practice 3-5 reps of lateral jump squats over DB/KB

Metcon
Spice Girl (Time)
For Time:
10 Single DB Hang CJ
50 Lateral Jump Squats
20 Single DB Hang CJ
50 Lateral Jump Squats
30 Single DB Hang CJ
50 Lateral Jump Squats
40 Single DB Hang CJ
50 Lateral Jump Squats
50 Single DB Hang CJ
50 Lateral Jump Squats

NOTES:
• Change hang CJ arm every 5 repetitions
• Lateral Jump Squat: Air Squat followed by a two-foot hop laterally over dumbbell
• Lighter DB version start at 20 reps, and go: 20-30-40-50-60 C&J reps
• Heavier DB version, start at 6 reps and go: 6-10-14-18-22 C&J reps

No DB version of Spice Girl:
5 walk outs + 50 lateral Jump Squats
10 walk outs + 50 lateral Jump Squats
15 walk outs + 50 lateral Jump Squats
20 walk outs + 50 lateral Jump Squats
25 walk outs + 50 lateral Jump Squats

Metcon (5 Rounds for reps)
WEEKLY PUMP – CORE edition
5 sets
30s flutter kicks
30s side plank Right
30s side plank left
30s sit ups
1:00 high plank
Rest 1:00

"SCORE" is total # of reps you get on flutter kicks and sit ups each round

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