fbpx Skip to main content

CrossFit WOD, March 31, 2021

By March 30, 2021No Comments


Daily Mindset
"Problems are simply opportunities in work clothes"
In Chinese, "crisis" is written with two symbols. In the English language, these translate to "Danger", and "Opportunity". These two words summarize our emotional connection to adversity very well.
Problems feel "dangerous", because we’d rather be comfortable, cozy, and safe. It’s a human condition… we don’t like change. But problems are also full of "opportunity", as the uncomfortable hot mess of adversity is the greatest catalyst to our growth.
Our greatest opportunities in life will also be our most trying. And if we can reframe those "problems" to being the enablers of growth… we can go wherever we want to go. We just need to suit up and get to work.


2 Minutes Easy Row Warmup
30 Seconds Each
Lateral Squats Video
Glute Bridges Video
Single Leg Glute Bridge (Right)
Single Leg Glute Bridge (Left)
Glute Bridge Walkouts
Wall Squats

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Wall Twist: 1 Minute Each Side
Single Arm Lat Stretch on Wall: 1 Minute Each Side

Specific Prep

AIR SQUATS – Shoulders, Hips, and Heels
• We’re going to focus on three body parts today: the shoulders, the hips, and the heels
• Let’s make it a goal to keep the heels on the ground throughout the whole squat
• From there, at the top of each rep, aim to pull the shoulders back and bring the hips forward
• This brings us to a full standing position to finish each rep
Movement Prep
• 5 Pausing Air Squats (3 Seconds in Bottom)
• 10 Air Squats
ROW – Shoulders, Hips, and Heels
• When we pick up the handle, the shoulders should be forward of the hips with the heels attached to the machine
• This is the position we’re looking to return to at the start of each stroke
• We also want to maintain shoulders forward of the hips until we straighten the legs
• We’ll practice some just legs rowing (where the back angle stays static) to feel this out before moving to a full stroke
Movement Prep
• 20 Seconds Just Legs Rowing
• 20 Seconds Full Stroke
POWER CLEAN AND JERKS – Shoulders, Hips, and Heels
• Like our other movements, let’s aim to keep the heels grounded in the clean and the jerk for maximum balance and power
• They can come up as a follow through of triple extension, but keep them glued to the floor until we open the hips hard
• From there, we’ll focus in on two parts specifically on the clean
• Check out the Daily Video for more on the below points:
• Set-up Position: Hips positioned above the knees with shoulders on top of the bar
• Off the Floor: Hips and shoulders move together until the bar passes the knees
Movement Prep
• Establish Set-up Position
• 30 Seconds Bottom Half Deadlifts (Mid-Shin to Knees)
• 5 Hang Power Clean + Push Press
• 5 Power Clean + Push Jerk


1 Round With Workout Weight:
15 Air Squats
10 Calorie Row
3 Power Clean and Jerks

Wiped Clean (5 Rounds for reps)
On the 4:00 x 5 Rounds:
30 Air Squats
20/15 Calorie Row
7 Power Clean and Jerks (115/85)

OPEN (RX+): 20 alternating Pistols / Row / C+J (135/95)

• CC: Sprint
• Let’s aim to get squats/pistols done in under 90s each round
• In order to hit each round with a sprint, you need to have at least 1:00 of rest, so modify reps/weights as needed to be able to push hard for each round.
• THE GOAL is the intensity not the weight or number of calories…chase the sprint feeling today.

• Choose a light to moderate weight that can be cycled in 1-2 sets per round
• This shouldn’t be a weight that requires single reps

• The score is the each rounds time
• The stations that will have the biggest impact on your round times are the row and clean and jerks
• Move at a steady pace on the air squats/Pistol that allows you to drive hard with the legs on the rowers each round
• Get the machine started quickly, then settle into something moderately fast
• Once to the barbell, see if you can go for as many unbroken reps as you can
• If you’re not able to hold on for all 7, immediately transition to quick singles
• Even in this case, you’re already pretty deep into the total set
• Write down your score and focus on getting your heart rate down during the rest between rounds

Wiped Clean Build (5 Rounds for reps)
On the 4:00 x 5 Rounds:
30 Air Squats
15/10 Calorie Row
7 Hang Power Clean and Push Press (95/65)

4 Rounds:
:20 Seconds GHD Sit-ups
:10 Seconds Rest
:20 Seconds GHD Face Up Hold
:10 Seconds Rest

Directly Into…

4 Rounds:
:20 Seconds GHD Hip Extensions
:10 Seconds Rest
:20 Seconds GHD Hip Extension Hold
:10 Seconds Rest

Metcon (Time)
Pulling Stamina work

4 rounds for QUALITY:
6 strict CTB pull Ups
10 feet elevated ring row
10s Ring row hold (at "top" or rings to chest)
REST 2:00 between rounds

At Home Program
Metcon (5 Rounds for reps)
On the 4:00 x 5 Rounds:
30 Air Squats
200 Meter Run
10 Double Dumbbell Clean and Jerks

Leave a Reply