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WOD

CrossFit WOD, May 13, 2020

By May 12, 2020No Comments

5.13.2020

Daily Mindset
"The most common lies a man tells are to himself." – Frederich Nietzsche
Do you ever think, about the way you think?
Hands down, we are our own harshest critic. Most of us would never, ever talk to another human being the way we talk to ourselves. Think about the doubts we’ve had recently, whether it be about ourselves, or other people. This is not an attempt to say we are bad people for having those thoughts. They come. But the step that must take place in the middle, is awareness. To recognize these "lies" as Nietzsche puts it, so that we can put them into their place.
As we move through our day today, let’s think about the way we think.

Warm-Up / Teach / Movement Prep
(0-8:00)
AMRAP 5:00 for quality
Bike 30s
3 inch worms
4 single leg glute bridges (each side)
5 push ups
6 frog hops

TEACH/PREP (8-15:00)
Wall Ball Shots
It’s been awhile, so lets get back to basics, drive through heels, big hip extension, and breathing in and out through reps.
Movement Prep
8-10 wall ball shots

DEADLIFT
Deadlift Focus today is on keeping back flat with hips and shoulders rising together.
Movement Prep
3 deadlifts 4s up and 4s down
+
3 sets x 3-5 reps of (one of each workout weight)

Metcon
(15-40:00)
Frank THE Tank (3 Rounds for reps)
AMRAP 5:
Buy-In: 50 Wall balls shots(20/14)
12 Deadlifts (135/95)
12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 35 Wall balls shots
9 Deadlifts (165/115)
9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 20 Wall balls shots
6 Deadlifts (195/125)
6 Lateral Barbell Burpees

OPEN: DL weights (185-225-275/135-155-185) & Bar Facing Burpees Over Bar

STIMULUS
• Each of these high intensity intervals begins with a buy-in of wallballs that only happen once
• With the time remaining, complete as many rounds and reps of deadlifts and bar facing burpees as you can
• The score for each section is total rounds and reps of deadlifts and lateral barbell burpees
Frank THE Tank(BUILD) (3 Rounds for reps)
AMRAP 5:
Buy-In: 40 Wall ball shots (14/10)
12 Deadlifts (115/85)
12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 30 Wall ball shots
9 Deadlifts (135/95)
9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 20 Wall Ball shots
6 Deadlifts (155/105)
6 Lateral Barbell Burpees

At Home Program
Macho Taco (5 Rounds for reps)
"Macho Taco"
5 Rounds x AMRAP 3:00 each round
60 Double Unders
20 Jumping Lunges
Max Rounds of Dumbbell "Macho Man"

Rest 1 Minute Between Rounds

1 Round of Double DB "Macho Man" = 3 Power Cleans + 3 Front Squats + 3 Shoulder to Overhead (see modifications for single DB option and alternatives)

STIMULUS
• 3 minutes on and 1 minute off in these quick interval pieces
• After working through the double unders and jumping lunges, you’ll complete max rounds of Double Dumbbell "Macho Man" until the 3-minute mark
• Record your total rounds + reps of "Macho Man"
• Your score is the number of rounds + reps of each of the 5 rounds
TIPS
• With only 1 minute of rest between intervals, all out sprints are likely not sustainable
• Aim to move with a purpose that allows you to stay consistent with your scores across the board
• Use your first round to feel things out and see if you can gradually increase your rounds and reps as you go
• Starting under control helps you sustain your efforts for all rounds today
DUMBBELL MACHO MAN
• If there is one "best" place to break up these rounds it’s before the last power clean
• Taking a short break after the 2nd power clean can help you go big through the front squats and push jerks
• Rest as needed, complete your 3rd and final power clean, then hold on for unbroken squats and shoulder to overhead
• Click Here to see a demo of this complex
• Only one head of the dumbbell has to touch the ground in the bottom of the power clean
• You can get the weights overhead however you’d like for the shoulder to overhead (push press or push jerk)
DOUBLE UNDERS
• Choose a double under rep number or variation that allows you to clear this station in under 1 minute
JUMPING LUNGES
• Alternate legs each rep for a total of 10 reps each side
• The back knee should touch the ground at the bottom of each rep
• Jump to full lower body extension between lunges

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