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WOD

CrossFit WOD, May 1, 2020

By April 30, 2020No Comments

5.1.2020

Daily Mindset
"Patience is not the virtue. Discipline is."
Discipline is not reserved for the military for martial artists. Whereas patience is our anchor for holding steady through the storm, it is our discipline that pushes us forward.
Discipline to our commitments, regardless of how large or seemingly small.
Discipline to our values, staying true to ourselves in both our best and worst moments.
Discipline to the details, when there’s every excuse in the world to "let it slide".
Patience is a subset of a deeper practice. That of discipline.

Warm-Up / Teach / Movement Prep
WARMUP
4 Sets:
30 Seconds Single Unders
30 Seconds Slow Air Squats
30 Seconds Push-up to Down Dog

MOBILITY
Pigeon Pose 1:30 per leg

TEACHING – " THE HEELS"
• The Double Unders require us to be primarily on the front of the foot, while the dumbbell movements are better performed with the whole foot balanced on the floor
• The combination of these movements can easily lead us into drifting towards the toes during our squats
• Make a conscious effort to keep the heels grounded in the hang squat cleans and thrusters in order to stay balanced and drive the weight overhead with more power
• DB Hang Squat Clean – "swing and pull" Let’s try to pull under each clean today. For a single arm Hang squat clean, we will swing the DB between our legs, fully extend hips, and then pull our way under the DB to receive the it in Front rack on our way to the bottom of the squat.

PREP
DB movements
3 hang power cleans each side
3 squats each side
3 hang squat cleans each side
3 push press w/ 2s pause at top
3 thrusters each side

Double unders
20s singles + 20s fast singles + 20s doubles or practice

MODIFICATIONS
DUMBBELL HANG SQUAT CLEANS
• Medicine Ball Squat Cleans (Climb by 3’s Each Round)
• Kettlebell Goblet Squats (Climb by 3’s Each Round)
DUMBBELL THRUSTERS
• Single Dumbbell Goblet Thrusters
• Wallballs (Climb by 3’s Each Round)
• Kettlebell Swings (Climb by 3’s Each Round)

Weightlifting
Metcon (Weight)
On the 1:30 x 6 Sets:
Weighted Split Squat Complex + Unweighted Split Squat Complex

1 Split Squat Complex:
(w/ weight)
7 Bottom Range Split Squats
7 Top Range Split Squats
7 Full Range Split Squats
+
(w/o weight)
7 Bottom Range Split Squats
7 Top Range Split Squats
7 Full Range Split Squats

First set is completed entirely on a single side. Second set on the opposite, totaling three total for each side.
Choice of weight, and how to hold.
You can also opt to just do the first part for each leg to keep volume a bit lower.

• One set = Two complexes, first weighted, and then unweighted (same leg)
• This is a total of 42 reps per set (21 weighted, 21 unweighted)
• Athlete’s choice on loading for the weighted portion, and how to hold
• Intention is unbroken each time
• Opt for intensity and speed over slow and potentially stops
• Elevate your leg on anything between knee and hip height (counter tops, chair)
• If we do not have any loads, not even a backpack to hold, complete all bodyweight

Metcon
Seventy Two (AMRAP – Rounds and Reps)
AMRAP 15:
1 Dumbbell Hang Squat Clean
1 Dumbbell Thruster
30 Double Unders
2 Dumbbell Hang Squat Cleans
2 Dumbbell Thrusters
30 Double Unders
3 Dumbbell Hang Squat Cleans
3 Dumbbell Thrusters
30 Double Unders

Continue to Add (1) Rep to Dumbbell Movements Per Round

STIMULUS
• After each set of double unders, which remain at 30, the dumbbell reps will climb by 1 rep
• You can alternate hands however you choose today for these 2 DB movements, HOWEVER lets try to keep reps even between right and left overall.
• We’ll use [Rounds + Reps] as our scoring choice to keep things simple
• For Example: If you finish the round of 8’s and complete 6 hang squat cleans in the round of 9’s – your score is 8 Rounds + 6 Reps

DUMBBELL MOVEMENTS
• Those with lighter weights will get further into the workout while those with heavier weights will get more of a strength stimulus

DOUBLE UNDERS
• The number here is designed to be fairly small
• Choose a rep number or variation that allow you to complete the work in around 30-40 seconds

TIPS
• This workout will be pretty taxing on the lower body – as there is a lot of interference between the two dumbbell movements
• With 15 minutes of work ahead of you, don’t feel like you have to go directly from the hang squat cleans into thrusters
• You may even be able to get more work done when all is said and done by taking calculated breaks instead of long, unplanned breaks
• The best place to break may be in between the hang squat cleans and thrusters
• As the dumbbell reps get higher, see if you can stick with unbroken sets on each movement while extending the rest a little bit between them

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