CrossFit WOD, March 26, 2020

By March 25, 2020 No Comments


Daily Mindset
"Remember there’s no such thing as a small act of kindness. Every act creates a ripple with no logical end." – Scott Adams
How does an echo start?
With a tiny sound. One that in and of itself, might not even be noticeable. But shortly thereafter that soft sound, comes it’s echo. Still maybe nothing to turn heads. Yet, this echo builds upon its previous. And again. And then again. Before we know it, it’s impossible to ignore.
It’s called the "changing of the echos", and it starts with a single tiny noise. Will we start one today?

Warm-Up / Teach / Movement Prep
3 Rounds:
30 Seconds Samson Stretch
10 Glute Bridges
30 Seconds Cossack Squats
5 Push-ups
200m Jog (1st slow, 2nd moderate, 3rd at planned mile pace)

Rear foot elevated split squat – "balance"
Use a bench, chair or your couch to elevate your back leg.
Get into position, find your balance, and then squat until your back knee touches floor. Slow and controlled with our movement today.
Movement Prep
3-4 slow reps per leg (no weight added)
3-4 faster reps per leg (no weight added)

Run – "lean at the ankles"
Movement prep
10s hop in place on toes
10s hop in place on toes w/ that slight lean at ankles (this should cause you to hop forward some)
Burpees – "be efficient"
Movement prep
3 frog hops (dial in footwork here)
5 burpees (focus on breathing , footwork, and "flop")

Rear Elevated Split Squat (@3030; 3 sets x 6-8/leg; rest 2:00)
Hold DB, KB (or both), or ANY WEIGHTED OBJECTS at your side for added difficulty.

Heavier weights, let’s quicken the tempo to 20X1.

Lighter weights, let’s aim to keep that @3030 tempo

Mirror Effect (3 Rounds for reps)
With Running clock:
On the 0:00… 1 Mile Run
On the 10:00… 100 Burpees
On the 20:00… 1 Mile Run

• If you believe your mile time to be in the 9:00’s or longer, let’s modify to 800m today and run hard
• 8:00 Time Cap on Part #2 (burpees)
• Opportunity to practice pacing larger intervals
• Aim to keep the second 1 mile run within 10-15s of the first
• Your score will be 3 separate completion times (system will add together sum total)

Below is a "no running" option for today:
Death by Burpees (AMRAP – Reps)
Each minute complete 1 more rep until you can not complete the number of reps required in the 1 minute interval.

Death by Burpees
Round 1 – 5 Burpees
Round 2 – 6 Burpees
Round 3 – 7 Burpees
Continue to add (1) rep for as far as possible.

Each round starts at the top of the minute
The very first round will start with 5 burpees
Add 1 rep for each minute after that for as long as you can
Your score is "round + reps", which is your last completed round + partial
** Ex. If you finish all 15 burpees within the minute and then get 13 burpees into the round of 16, your score is 15+13

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