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CrossFit WOD, May 20, 2020

By May 19, 2020No Comments


Daily Mindset
"Patience is not the virtue. Discipline is."
Discipline is not reserved for the military for martial artists. Whereas patience is our anchor for holding steady through the storm, it is our discipline that pushes us forward.
Discipline to our commitments, regardless of how large or seemingly small.
Discipline to our values, staying true to ourselves in both our best and worst moments.
Discipline to the details, when there’s every excuse in the world to "let it slide".
Patience is a subset of a deeper practice. That of discipline.

Warm-Up / Teach / Movement Prep
WARM UP (0-8:00)
1 Minute Easy Bike
30 Seconds Each
Air Squats + PVC Pass Throughs Video

1 Minute Moderate Bike
30 Seconds Each
PVC RDLs + PVC Lat Stretch Video

1 Minute Faster Bike
30 Seconds Each
Air Squats + PVC front to back presses (one rep from front of head and one rep from behind head)

TEACH/PREP (8-18:00)
POWER CLEAN – Knuckles Down
Just like in the snatch, we want the knuckles to stay down in the second pull of the clean. In the jerk, we can also think about keeping the knuckles pointed down. If the knuckles are down in the set-up, it means the elbows are up and the bar is likely sitting in a good position. We want the knuckles to stay down until we open the hips. This ensures we are using lower body first instead of pressing early.
Movement Prep
5 Clean High Pulls
5 Power Cleans
5 Push Jerks

THRUSTERS – Knuckles Down
Let’s keep the knuckles pointed down and bar on the body until the lower body extends. Being patient and not trying to press the weight overhead will allow athletes to hold on for bigger sets, as their shoulders won’t get as fatigued. We’ll feel this out with push presses before putting it all together with the thruster.
Movement Prep
5 Push Press
5 Thrusters
EMOM 4:00 Building sets of complex:
3 Power Cleans + 1 Thruster; build to slightly heavier than workout weight

Deep Clean (AMRAP – Rounds and Reps)
15 Power Cleans (75/55)
30 Double Unders
15 Thrusters (75/55)
30 Double Unders

OPEN (RX+): (95/65)

• Barbell cycling is a big focus in today’s workout
• We’ll start the day by building to a heavy complex of 3 power cleans + 1 thruster
• The complex is designed to be completed unbroken with ‘touch and go’ power cleans
• The simple AMRAP workout that follows combines the jump rope with lighter weight barbell movements
• Over the 15 minutes, you can expect to complete around 4-6 rounds

Deep Clean (BUILD) (AMRAP – Rounds and Reps)
15 Hang Power Cleans (65/45)
45 Single Unders
15 Thrusters (65/45)
45 Single Unders

• In a longer AMRAP workout, it’s all about finding a sustainable speed and break-up strategy
• Find a pace from the beginning that you can hold for 4-6 rounds today

• The hang power cleans are the easier of the two barbell movements and the easier to break of the two
• Plan to break these into a few sets from the very beginning
• It may also be a good idea to break the thrusters up into 2-3 sets from the beginning
• These planned breaks are always faster and more efficient than unplanned breaks
• It is ok to be conservative with your reps if the breaks are calculated and quick
• Consider the following ways to get to 15 reps:
• 1 Set: 15, 2 Sets: 8-7 or 10-5, 3 Sets: 5-5-5 or 6-5-4, 4 Sets: 4-4-4-3, 5 Sets: 5-4-3-2-1

At Home Program
Encore (4 Rounds for reps)
On the 5:00 x 2 Rounds:
21 Over-and-Back Dumbbell Hops
12 Thrusters
21 Over-and-Back Dumbbell Hops
9 Clean and Jerks
21 Over-and-Back Dumbbell Hops
6 Devil’s Press

On the 5:00 x 2 Rounds:
21 Over-and-Back Dumbbell Hops
6 Devil’s Press
21 Over-and-Back Dumbbell Hops
9 Clean and Jerks
21 Over-and-Back Dumbbell Hops
12 Thrusters

• A new round starts every 5 minutes in this interval workout (0-5-10-15)
• You’ll quickly work through the stations listed and rest with whatever time remains until the next round begins
• We’re looking for these rounds to take 4 minutes or less to complete so you have at least 1 minute to recover
• The order of the dumbbell movements flip flops in rounds 3 and 4
• Record your time for each of the 4 rounds – as your score is the total of these times added together

• With a little rest built in to each of these intervals, we want to move with smart intensity
• It’s easy to complete round 1 at lightning speed, but envision what speed you’ll be moving at in the 3rd interval
• That pace might be the best option from the beginning, as a good goal would be to keep your fastest and slowest rounds within 10 seconds of each other
• Move with a purpose in the opening interval, but use it as your "feel out round"
• After the first round is complete, evaluate whether you should slow down somewhere, speed up your movement, or hold a similar pace

Metcon (4 Rounds for reps)

Alternating Double Tabata x 4 Rounds:
A) 40 Seconds Flutter Kicks, 20 Seconds Rest
B) 40 Seconds Hollow Rocks, 20 Seconds Rest

• Today’s Finisher is focused on the midline
• Alternate back and forth between these two movements for 4 rounds
• The flow of the workout goes as follows:
4 Rounds:
40 Seconds Flutter Kicks
20 Seconds Rest
40 Seconds Hollow Rocks
20 Seconds Rest
• With rest built in, the goal is to move for as much of the 40 seconds as you can

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