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WOD

CrossFit WOD, May 12, 2020

By May 11, 2020No Comments

5.12.2020

Daily Mindset
"If life changes from the outside in, life ends. If life changes from the inside out, life begins."
It’s been said before that external events don’t define us. We 100% believe in that. Going a bit further, we also believe that external events cannot create us.
Winning the CrossFit Games is something incredible. A monumental achievement. We won’t discredit that. But… does it change who are?
It can’t. It’s external. We aren’t a different human being the morning after. What can change us however, is the character we become. The beliefs we choose to hold. The standards we live up to.
A change on the inside reflects on the outside.
Never the other way around.

Warm-Up / Teach / Movement Prep
(0-10:00)
3 rounds
Bike 1:00
30s active spider mans
30s walk outs
+
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

TEACH/PREP (10-20:00)
"Technique and timing"
Clean Pull: focus on scooping bar into thighs for big hip drive. Arms tay locked out, finish in triple extension with a shrug.
Movement Prep
5 clean pulls, w/ 1s pause at knees

Clean High Pull: Building on clean pull, area of focus is timing the "pull under" after the jump
Movement Prep
5 clean high pulls, w/ 1s pause at knees

Power Clean & Hang Power Clean: Putting previous 2 drills to work with full movement
Movement Prep
3 Power clean (w/ pause at knees) + hang power clean (no pause)

Push press/Push Jerk: Timing our jump for "launch" and how front rack can affect how much "pop" we get.
Movement Prep
3 push press w/1s pause at dip + 3 push jerks w/1s pause at dip

MODIFICATIONS
DOUBLE UNDERS
• Reduce Reps, 30 Seconds of Practice, 45 Single Unders (1.5x)

Weightlifting
(20-30:00)
Metcon (Weight)
Clean Complex; Every 1:30 x 5 sets:
1 Clean pull
1 Clean high pull
1 Power Clean
1 Hang Power Clean

EACH rep; pause 1s at knee; use light weights for all sets;

OPEN: 35-40-45-45-45% of clean 1RM
This is all about technique work today, so keep weight light so that your efforts can be on solid movement.

Metcon
(30-40:00)
Flashback (AMRAP – Rounds and Reps)
AMRAP 10:
30 Double Unders
10 Hang Power Cleans (95/65)
30 Double Unders
10 Push Jerks (95/65)

BUILD: 45 single unders / HPC (65/45) / 45 single unders / push press (65/45)
OPEN (RX+): (115/85)

GENERAL
• In this short AMRAP workout let’s choose a moderate weight on the barbell and a jump rope variation that allows you to complete 5+ rounds, or a round at least every 2 minutes
• Your score is total rounds and reps completed at the end of 10 minutes

At Home Program
Radar (Time)
For Time:
400 Meter Run
9-12-15:
Double Dumbbell Deadlifts
Lateral Dumbbell Burpees

800 Meter Run

15-12-9:
Double Dumbbell Deadlifts
Lateral Dumbbell Burpees

400 Meter Run

STIMULUS
• Rounds of double dumbbell deadlifts and lateral dumbbell burpees are sandwiched between runs in today’s workout
• We expect this piece to take around 15-22 minutes to complete
TIPS
• The dumbbell deadlifts are the only station you would potentially stop moving on today
• Approach your burpees and runs in a steady, moderately paced manner that allows you to thrive on the dumbbell deadlifts
• Coming off the runs and your last burpee reps, see if you can get your hands right on the bells for your first set
• Your break-up strategy will likely depend on what weights you are using
• If you’re breaking these up, choose an option that allows for under 10 seconds of rest between sets
• Set of 15: 15 / 8-7 / 5-5-5, Set of 12: 12 / 6-6 / 4-4-4, Set of 9: 9 / 5-4 / 3-3-3

DOUBLE DUMBBELL DEADLIFT
• Hold two dumbbells on the outside of the body with a narrow stance
• Only one head of the bell has to make contact with the floor outside the foot
LATERAL DUMBBELL BURPEES
• You can jump up or step up out of the burpee
• Jump over the handle of 1 dumbbell with two feet
• There is no need to stand to full extension when jumping over the dumbbell
RUNS
• If you’re choosing a sub for the runs, consider the following recommendations:
• 400 Meter Run + Subs: Designed to take less than 2:30 to complete
• 800 Meter Run + Subs: Designed to take less than 5:00 to complete

Metcon (AMRAP – Reps)
Alternating On the Minute x 10 (5 Rounds):
1: Max Alternating Dumbbell Floor Press (w/ 2 DBs) or single arm switching sides at 30s)
2: Max Hollow Rocks

STIMULUS
• Rotating between an upper body push and midline movement in today’s Body Armor
• Within each minute, complete as many reps as possible
• The upper body gets a rest on the hollow rocks and the core gets a little rest on the floor press
• With that in mind, let’s try to move for as much of each minute as possible
ALTERNATING DUMBBELL BENCH PRESS
• Alternate arms each rep for this station
• Wait for one dumbbell to fully lock out at the top before switching to the other
• Choose a challenging weight, but one that allows you to move for most of the minute
HOLLOW ROCKS
• We’ll count 1 rep as rocking "back and forth"
• If this is too challenging of a movement, complete one of the following: Hollow Hold, bent hollow hold, or Front Plank

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