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CrossFit WOD, May 14, 2020

By May 13, 2020No Comments


Daily Mindset
"Work your land" – Tim Storey
If the farmer focuses on the fruit, and ignores the root, the tree will never grow.
To "work our land" is the fundamental understanding that our actions today are the seeds we are planting for tomorrow. Every seed we plant, whether positive or negative, is a vote for who we become.
And much like the farmer’s field, this is a continuous process. A successful harvest last year doesn’t mean the farmer can ease off the basics next year. Regardless of the accomplishments, accolades, successes… every day we must work our land.

Warm-Up / Teach / Movement Prep
WARMUP (0:00 – 8:00)
30 Seconds
Easy Bike + Active Samson + Front Plank
Moderate Bike + Active Spidermans + Right Side Plank
Faster Bike + Push-up to Down Dog + Left Side Plank
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

TEACHING (8:00 – 15:00)
ALL MOVEMENTS – Eyes and Head
For the barbell complex, keeping neck neutral with spine helps us ensure we are pulling from the floor, squatting, and pushing overhead with better positioning.
At the top of the AbMat Sit-up, we can focus on keeping the head tall and eyes looking across the room. Keeping the eyes up and head up keeps athletes in a more neutral back and neck position.
On the Bike, keeping the head and upper back netural makes it easier to breathe. On the most metabolically taxing movement of the day, breathing will be very helpful. Rather than looking down at the monitor with the whole head, which would restrict breathing, try to look down with just the eyes while keeping the chin up.
Movement Prep
AbMat Sit-up
Establish Top Position + 10 AbMat Sit-ups
Establish Seating Position + 30 Seconds Moderate Bike
Barbell Complex
With Opening Weight:
3 Power Cleans + Front Squats
3 Squat Cleans
3 Push Press
3 Push Jerks
3 Thrusters
3 Split Jerks

Close Quarters (AMRAP – Rounds and Reps)
25/18 Calorie Assault Bike
25 AbMat Sit-ups
1 "Close Quarters" complex (Build in weight each round)

Close Quarters Complex:
1 Squat Clean + 1 Push Press + 1 Push Jerk + 1 Thruster + 1 Split Jerk

• The workout is set up in a way that allows you to keep moving for all 25 minutes
• With the sit-ups smack in the middle, they give you an opportunity to get the heart rate back down after the bike
• Shoot to keep bike pace pretty high, but still sustainable knowing we get a breathing with sit ups, so think 85-90% effort here.
• Hold a pace that is outside the comfort zone of what you normally would, but one that is sustainable for 5 rounds
• After the bike, keep moving on the sit-ups at a steady pace and try to catch your breath
• The complex shouldn’t ever get heavy, so take the extra second to focus on each individual rep within the complex to really fine tune your mechanics today.

At Home Program
Metcon (Weight)
3 Sets for quality:
6 Tempo half kneeling Arnold Press (Left) @3121
9 DB deadbugs (holding in left hand)
12 RDLs @3011 (holding DB w/ both hands between legs)
6 Tempo half kneeling Arnold Press (Right) @3121
9 DB deadbugs (holding in right hand)
Rest 1-2:00 between rounds

• Targeting the back side of the body in this Body Armor piece
• On each movement, focus on controlling the tempo on the eccentric portion
• Choose weights that are challenging, but allow you to complete the station unbroken
Beach Season (AMRAP – Rounds and Reps)
3 DB Biceps Curls Right + Left (3 ea. arm)
3 Reverse Burpees
3 Hollow Rocks
6 DB Biceps Curls (R+L)
6 Reverse Burpees
6 Hollow Rocks

Add (3) Reps Per Round
If you have pull ups bar, you can sub out 3-6-9…strict pull ups

• "Beach Season" targets our upper body, midline, and conditioning
• This triplet workout will climb by 3 reps each round until the 15 minutes is up
• After completing the round of 6, you’ll progress to 9-12-15-18….
• Rather than adding up all the reps we did, we’ll keep it simple and score this piece as Rounds + Reps
• For Example: If you finish the round of 15’s and complete 5 strict pull-ups, your score would be 15+5
• If you have over 10-12 unbroken strict pull-ups with your bodyweight, try to the complete this workout as written
• If you’re not quite there, consider a strict pull-up variation (see "modifications" section)
• A reverse burpee blends aspects of the sit-up and a burpee together
• You’ll lay all the way back on the ground and use your momentum to transition to a standing position
• At the top, just like in a regular burpee, get a little jump and clap overhead before laying back down
• The goal on the hollow rocks is to keep the body as compact as possible
• Squeeze the legs tight, push the belly button into the floor, and keep the shoulder blades off the ground as you rock from the glutes to lower back
• Count 1 rep as a rock "back and forth"

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