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WOD

CrossFit WOD, May 21, 2020

By May 20, 2020No Comments

5.21.2020

Daily Mindset
"When doing your risk analysis, how do you measure the risk of doing nothing?"
There will always be a reason to wait. Always a reason to push to tomorrow. To await that "right moment". This is a pitfall we’ve all found ourselves in… we wait for perfect.
Every single one of us has experienced this… we held off on something, and maybe never started, ultimately because we genuinely believed we were going to fail. Or at least, not get it right, to the extent we wanted.
A lens to view these decisions through, is to put us 10 years from now. What is is the bigger risk – to look back and realize that the attempt didn’t come exactly the way we had envisioned, or… to look back and realize that we never tried?
Sometimes the biggest risk is never taking one. Sometimes we just need to jump, and build our wings on the way down.

Warm-Up / Teach / Movement Prep
Warm up (0-8:00)
2:00 row
+
childs pose on box 1:00
couch stretch on box 1:00 per leg
cat-cow flow 1:00

TEACH/ MOVEMENT PREP (8-15:00)
PACING
Lets focus on pacing these 4 rounds so that every round is almost the exact same time. Even if that means doing shorter distances or less rest, lets aim for 5 minutes or less of work at a "pretty easy" pace so that we can repeat the output all 4 rounds.
+
Warmup Set
At Workout Speed:
100 Meter Row
10 AbMat Sit-ups (OPEN: 3-5 T2B and 3-5 HSPU)
100m run

Metcon
(15-40:00)
Badminton (4 Rounds for reps)
On the 6:00 x 4 Rounds @ 80-85% aerobic pace:
400/350 Meter Row
25 AbMat Sit-ups
400m Run

OPEN (RX+): 500/400m row + 10 Toes To Bar + 10 HSPU + 400m run

STIMULUS / INTENTION
• With a short amount of rest built in, we’re looking to move with a purpose through this interval workout, but a SUSTAINABLE PURPOSE
• A new round begins every 6 minutes (0-6-12-18)
• You’ll complete the 3 movements listed for time and rest with whatever time remains
• Your score is the time of each of the 4 rounds – with the goal being to stay consistent across the board
• These rounds are ideally completed around 5 minutes or less, giving you at least 1 minute to recover
• Row: ~2 Minutes or Less
• AbMat Sit-ups: ~1 Minute or Less (OPEN gymnastics work)
• 400m Runs: ~2 Minutes or Less
• Adjust repetitions or move within the time suggestions listed above to allow for adequate rest
Badminton (BUILD) (4 Rounds for reps)
On the 6:00 x 4 Rounds @ 80-85% aerobic pace:
400/350 Meter Row
20 AbMat Sit-ups
400m Run

STIMULUS / INTENTION
• With a short amount of rest built in, we’re looking to move with a purpose through this interval workout, but a SUSTAINABLE PURPOSE
• A new round begins every 6 minutes (0-6-12-18)
• You’ll complete the 3 movements listed for time and rest with whatever time remains
• These rounds are ideally completed around 5 minutes or less, giving you at least 1 minute to recover
• Row: ~2 Mins or Less
• AbMat Sit-ups: ~1 Min or Less
• 400m Runs: ~2 Mins or Less
• Adjust repetitions or move within the time suggestions listed above to allow for adequate rest

At Home Program
Grip Don’t Trip (Time)
100 Air Squats,
100m Farmers Carry
50 Sit-ups
100m Farmers Carry
80 Air Squats
100m Farmers Carry
40 Sit-ups
100m Farmers Carry
60 Air Squats
100m Farmers Carry
30 Sit-ups
100m Farmers Carry
40 Air Squats
100m Farmers Carry
20 Sit-ups
100m Farmers Carry
20 Air Squats
100m Farmers Carry
10 Sit-ups
100m Farmers Carry

STIMULUS / INTENTION
• The rotation between leg, grip, and core dominant movements in today’s workout allows for a higher intensity despite the high rep volume
• Between each set of air squats and sit-ups, you’ll complete a 100 meter farmers carry
• We expect this piece to be on the longer side
• The intended time range is around 25-30 minutes
TIPS
• This workout starts out fairly front loaded on the squats and sit-ups
• There are more reps in the first two rounds than there are in the last three rounds
• First 2 Rounds: 180 Air Squats + 90 Sit-ups
• Last 3 Rounds: 120 Air Squats + 60 Sit-ups
• While the workout has a lot of reps early on, you are incentivized to maintain intensity based on the format:
• The numbers are pretty big in the first two rounds, but they do get smaller every time you come back to them
• There is also very little interference between movements – as we move from a lower body push, to a midline flexion and extension movement, to a grip dominant carry
• Use this format to your advantage to find a way to keep moving on each station
• When your quads, abs, or forearms are burning and you want to stop moving, tell yourself that "this body part gets a break on the next movement and I have less reps next time"

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