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WOD

CrossFit WOD, May 19, 2020

By May 18, 2020No Comments

5.19.2020

Daily Mindset
"The fact of the matter, is that it’s just my opinion." Benjamin Franklin
Have you ever caught yourself saying, "Well the fact of the matter is…"?
Sometimes we can be so sure of something, that we forget that it’s actually not a fact. And that it’s truthfully just our opinion.
We are a proud, dedicated group. With strong, passionate beliefs. That is an amazing quality, and on the character level, one we do want to cultivate. Yet, there is a tipping point here.
We can hold such strong thoughts about something, that we can literally blind ourselves to another perspective. Another way of doing things. To continue to grow into the next best version of ourselves, Franklin’s quote brings us back to a core focus of ours, humility. To always have an open mind, and to always be a student.

Warm-up
Warm Up (0-10:00)
30 Seconds each
Single Unders + PVC Pass Throughs + PVC Straight Leg Swings (15 Seconds Each Side)
Quick Single Unders + Narrower PVC Pass Throughs + PVC Overhead Squats
Higher Single Unders + Narrower PVC Overhead Squats
+
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Warm-Up / Teach / Movement Prep
TEACH/PREP (10-20:00)
DEADLIFTS – Elbows Back & In
Keeping the elbows close to the outside of the legs and tight to the center of the body can help improve the quality and efficiency of the deadlift. Keeping the hands tight to the outside of the legs means the elbows are also close and the arms are longer. When the arms are longer, athletes don’t have to reach far down to the ground or stand up any more than they need to with the weight. This can help them maintain a more solid back position. Keeping the elbows back and close to the center of the body means athletes have better control of the load.
Movement Prep
Establish Hand Position + 5 Empty Barbell Deadlifts

OVERHEAD SQUATS – Elbows Down
During the overhead squat, let’s think of pointing the elbows down towards the ground. This position means that the shoulder are externally rotated and can better support the weight overhead in a safe position.
Movement Prep
30s PVC OHS
5 Pausing Barbell OHS + 5 Overhead Squats (no pause)

HANG POWER SNATCHES – Short Arms / Long Arms
Short Arms
When getting set-up for the hang power snatches, we can look to make our arms shorter by keeping the upper body extended, not rounded forward. When the shoulder blades are squeezed together, it puts the upper body in a strong position and helps the bar sit higher on the body. In this position, it’s a shorter distance to jump the bar overhead.
Long Arms
While we want the arms short in the initial set-up, we want the arms long in the jump. Jumping with straight arms allows us to use the legs and the hips to launch the bar overhead.
Movement Prep
Establish Set-up Position
5 Top Half Deadlifts
5 Hang Straight Arms Jumps
5 Hang High Pulls
5 Hang Power Snatches

Metcon
Wet Willy (3 Rounds for reps)
AMRAP 4:
3 Rounds:
12 Deadlifts (75/55)
9 Overhead Squats (75/55)
6 Hang Power Snatches (75/55)
+
Max Calorie Row with Time Remaining

Rest 4 Minutes

AMRAP 4:
2 Rounds:
12 Deadlifts (95/65)
9 Overhead Squats (95/65)
6 Hang Power Snatches (95/65)
+
Max Calorie Row with Time Remaining

Rest 4 Minutes

AMRAP 4:
1 Round:
12 Deadlifts (115/85)
9 Overhead Squats (115/85)
6 Hang Power Snatches (115/85)
+
Max Calorie Row with Time Remaining

OPEN(RX+): 95/65 – 115/85 – 135/95

STIMULUS / INTENTION
• Working through high intensity four-minute intervals today
• Following all the work on the barbell, you’ll complete max calories on the rower with whatever time remains
• Your score today is the total number of calories accumulated over the three rounds

BARBELL MOVEMENTS
• As the rounds on the barbell decrease, the weight on the barbell will increase
• This format ideally allows you to have more time on the rower with each interval
• Choose your barbell weights based of the following recommendations:
• 1st AMRAP: Light weight that allows you to clear the 3 rounds in under 3:00
• 2nd AMRAP: Light-moderate weight that allows you to clear the 2 rounds in under 2:30
• 3rd AMRAP: Moderate weight that allows you to clear the 1 round in under 1:30
• The limiting movement on the barbell will likely be the hang power snatches

Wet Willy (BUILD) (3 Rounds for reps)
AMRAP 4:
3 Rounds:
12 Deadlifts (75/55)
9 Front Squats (75/55)
6 Hang Power Snatches (75/55)
+
Max Calorie Row with Time Remaining

Rest 4 Minutes

AMRAP 4:
2 Rounds:
12 Deadlifts (75/55)
9 Front Squats (75/55)
6 Hang Power Snatches (75/55)
+
Max Calorie Row with Time Remaining

Rest 4 Minutes

AMRAP 4:
1 Round:
12 Deadlifts (75/55)
9 Front Squats (75/55)
6 Hang Power Snatches (75/55)
+
Max Calorie Row with Time Remaining

STIMULUS / INTENTION
• Working through high intensity four-minute intervals today
• Following all the work on the barbell, you’ll complete max calories on the rower with whatever time remains
• Your score today is the total number of calories accumulated over the three rounds

BARBELL MOVEMENTS
• Choose your barbell weights based of the following recommendations:
• I want all 3 movements to feel light for you so you can move them quickly, but move through them will SOLID mechanics.
• Base your weight of all 3 movements on the toughest movement for you, so if that is the HPS, let’s make sure that weight is light for you to move well through them, even if the DL or front squat may seem "too light".

At Home Program
Metcon (Weight)
3 Sets:
9 Double DB Single Legged Deadlifts (Left)
9 Double DB Single Legged Deadlifts (Right)
15 Double DB Stiff-Legged Sumo Deadlifts
21 DB Weighted Glute Bridges

Rest 2 Minutes Between Sets

STIMULUS / INTENTION
• Today’s strength is focused on the posterior chain
• Today you’ll work directly from one movement to the next while prioritizing quality over speed
• Control the down portion of each movement and squeeze your glutes hard at the top
• Choose weights that are challenging, but ones that allow you to complete the set without stopping
• You can use the same weights across or increase with each round
Heldum (Time)
5 Rounds:
400 Meter Run
21 Russian Single Dumbbell Swings
9 Strict Pull-ups

STIMULUS / INTENTION
• This triplet workout resembles the benchmark workout "Helen"
• The combination of cardio, simple weightlifting, and strict gymnastics will allow you to maintain intensity as you work through the 5 rounds
• We expect this piece to take about 12-20 minutes to complete

TIPS
• This workout is a nice balance between cardio, weightlifting, and gymnastics
• Run at a pace on your 400’s that allow you to complete the dumbbell swings ideally unbroken
• The strict pull-up number looks innocent on paper, but the overall number isn’t
• With 45 total reps, don’t be afraid to break these up from the beginning
• A few quick sets from the very beginning might be the most consistent option for the 5 rounds
• 2 Sets: 5-4, 3 Sets: 3-3-3 or 4-3-2, 4 Sets: 3-2-2-2, 5 Sets: 3-2-2-1-1

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