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WOD

CrossFit WOD, March 30, 2021

By March 29, 2021No Comments

3.30.2021

Daily Mindset
"Action is the fundamental key to all success." – Picasso
There is no substitute for action. This is not breaking news.
Everyone has big plans. Big aspirations. The blueprint to "get there". As integral as it is to have a plan, this is the easy part. And it’s where most stop, because it’s about to get hard.
A famous old American cartoon, "G.I. Joe", finished every show with a saying: "Knowing is half the battle". Despite the right intentions behind it, we recognize now it’s a false statement.
Knowing is not half the battle.
It’s not even a quarter.
It’s the first 10%, if that.
Action is 90%.

Warm-up
[5:00-12:00]

Bike Warmup
1 Minute Easy
40 Seconds Moderate
20 Seconds Faster
30 Seconds Each
Single Unders
Inchworm to Push-ups
Double Taps
Shoulder Taps
High Single Unders
Frog Hops
Double Under Practice
Slow Burpees

Specific Prep
[12:00-15:00]

WEIGHTED STRICT PULL-UP – The Big 3
• With the second part of today’s workout being filled with familiar movements, we’ll focus in on the weighted pull-up, a movement that we are less accustomed to
• The big three pieces we’ll talk through are:
• Positioning the Weight
• Bar Height Selection
• Gripping the Bar

Movement Prep
• 10 Scap Pull-ups
• 3-5 Strict Pull-ups
• 1-3 Weighted Strict Pull-ups (Lighter Weight)

Gymnastics
[15:00-30:00]
Weighted Pull-ups (On the 2:00 x 6 Sets: 5 Weighted Strict Pull-ups)
Athletes will complete a set of weighted strict pull-ups every 2 minutes
• These sets of 5 are designed to be completed unbroken
• Athletes can hang as needed in the bottom between reps
• Athletes who aren’t quite ready for weighted can simply look to choose a band that is lighter than they typically use in order to build strength
• There is the option to increase in weight (or decrease assistance) or stay at one challenging weight (or assistance) across
• Enter the weight used for all 6 sets
Strict Pull Up (Tempo @31X1; 6 sets x 3-5 reps; every 2:00)
Can be Jumping tempo strict Pull Ups -or- banded Pull Ups
Don’t Stop Me Now (Calories)
AMRAP 18:
Max Calorie Bike
Every 3 Minutes [Starting at 0:00]:
50 Double Unders
12 Burpees

CC: SUSTAIN/PACER
• The jump rope and burpees every 3 minutes will interrupt our progress on the bike
• Complete the listed reps on the rope and burpees before moving back to the bike
• Rope and burpees happen on the [0-3-6-9-12-15] • These should take no more than 2 minutes to complete, giving you at least 1 minute on the bike

DOUBLE UNDERS
• Choose a rep number or variation that takes 1 minute or less to complete
• Modify to 75 Single Unders if needed

BIKE
• Athletes can keep the bike monitor running for all 18 minutes or write down their calories after each round

GENERAL
• When approaching this workout, it can be helpful to envision doing a 20-minute bike for calories

• Rather than thinking of "how many calories can I get total in the workout?" we can think "how many calories can I get this round without slowing down the next round?"

• With other movements to be completed, consistent intensity over the 6 rounds is better than absolute intensity early in the workout followed by a gradual decline in calories

Finisher
Metcon (Weight)
1. 3×8 Dumbbell Bulgarian Split Squats (Each Leg)
2. 3×10 Strict Toes to Bar
3. 3×100′ Single Kettlebell Farmers Carry (Each Side)
Rest as Needed Between Sets

Log weight for Split Squats
Metcon (8 Rounds for reps)
On the 3:00 x 8 Sets:
50 Double Unders
12 Burpees
Max Shuttle Runs [10 Meters]
MODIFICATIONS
DOUBLE UNDERS
• Reduce Reps
• 1 Minute of Practice
• 75 Single Unders (1.5x)
• 50 Double Taps

At Home Program

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