CrossFit WOD, May 15, 2020

By May 14, 2020No Comments


Daily Mindset
"Reasons > Goals"
Let’s imagine Jane is overweight, and is set on a new goal. To lose 30 pounds this year. Despite being a good, measurable goal, does it really mean anything to her? Does it get her out of bed in the morning? We can all agree, there’s something missing. As good as a goal is, in order for it to truly do anything for us, there must be a specific, defined, and real reason behind it.
Let’s now imagine Jane wants to lose 30 pounds, but, not for herself. It’s for her two teenage daughters. Jane’s entire family has historically battled with obesity. One might say "it’s hereditary"… and that Jane and her kids are destined to be that way.
Except, Jane has decided to have none of that bullshit. By losing the weight, she’s going to prove to her daughters that they can be whoever they want to be as long as they put in the work. Given her family’s poor track record with health, no relative of hers has lived past 85. Jane plans to lead the way in changing that, and wants to see her daughters, and her daughters’ daughters, grow to be fit and healthy.
Goals don’t get us out of bed in the morning. Reasons do. What’s yours?

Warm-Up / Teach / Movement Prep
WARM UP (0-10:00)
AMRAP 8:00
Row 40s (increase pace each round)
3 push ups to down dog
5 PVC pass throughs
7 air squats

TEACH (10-20:00)
SQUATS – Elbows
Our focus on our three movements in the conditioning piece is the elbows. The elbows can help athletes keep the barbell in a good solid postion overhead. Let’s try to focus on keeping the elbows point down (instead of pointing behind) through our overhead squats today. Pulling that bar apart and elbows down as you squat can keep bar stable and those shoulders packed in
Movement Prep
5 Pausing empty bar or PVC OHS (3s at bottom, check in with shoulders/elbows)
10 OHS
Movement Subs
• Reduce Reps, Reduce weight, front squats, Goblet squat

BURPEES – Elbows
Let’s focus on the elbows in two ways:
1. Ensure the elbows track 45 degrees off the body in the bottom of each rep
2. Let’s get those elbows over our shoulders at the top (along with the rest of our arms)
Movement Prep
15 Second Push-up Plank Hold (Top)
3 Push-ups
15 Second Push-up Plank Hold (Bottom)
3 Burpees

ROW – Elbows
On the row, let’s dial in the timing of the pull. Just like all the other movements we do, we want to use the big mucles before passing off to the smaller muscles. On the rower, this means straightening the legs, leaning back, and then pulling. The pull is a follow through to the lower body action, not the initial movement. Keep those elbows locked until the very last moment.

Spit Ball (Time)
5 Rounds: (TIME CAP 22:00)
500 Meter Row
12 Burpees
15 Overhead Squats (75/55)

BUILD: OHS w/ pvc or empty bar
OPEN (RX+): OHS (95/65)

• We’ll provide general stimulus notes for these workouts so coaches can provide athletes with guidance during Open Gym
• Today’s workout is a longer, balanced triplet that consists of cardio, bodyweight, and weightlifting movements
• We expect this 5-rounder to take around 15-25 minutes to complete

At Home Program
Bubbles (AMRAP – Rounds and Reps)
10 Burpees
25 Double Unders

• Over this 12 minute workout, you can expect to complete around 8-12 rounds
• This means rounds will last anywhere between 1:00-1:30
• This workout is all about finding a way to keep moving across the 12 minutes of work
• The way we stay moving as much as possible is by establishing a pace on the burpees that allows for as few sets as possible on the rope
• If you know double unders are going to be a tough movement, slow down the burpees
• For big picture pacing help, imagine doing burpees for 7 minutes straight
• That is likely the speed we’re trying to hold from the very beginning
• As far as efficiency goes, setting the rope neatly on the ground after each set of double unders makes for a much smoother transition
• Also, whenever you finish a movement, make it your goal to just start the next station
• Just drop down into the first burpee and just pick up the handles of the rope
• These immediate transitions keep you moving and help you feel like you’re always progressing in the right direction
• Chest and thighs make contact with the floor
• Reach full extension at the top with a small clap and some air under the feet
• You can jump up or step up out of the burpee
• The rep number on each round is designed to be very small
• Choose a double under variation or rep number that can ideally be completed unbroken
Metcon (AMRAP – Reps)
Max Single Dumbbell Strict Presses
On the Minute: 10 Sit-Ups

• Within the 6 minute window, complete as many single dumbbell strict presses as possible
• You can alternate hands as you see fit, but we recommend changing every 5-10 reps
• Choose a weight that you are capable of completing 15+ reps unbroken with when fresh
• The sit-ups with halt your progress and give the upper body a needed break every minute
• The sit-ups take place on the (0-1-2-3-4-5)
• Complete all 10 reps before moving back to the dumbbell
• Use an AbMat if you have one and anchor your feet if you don’t

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