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WOD

CrossFit WOD, May 22, 2020

By May 21, 2020No Comments

5.22.2020

Daily Mindset
"The single biggest problem in communication is the illusion that it has already taken place." – George Bernard Shaw
Have you ever believed that someone fully understood what you said, but it turned out they were far off base? Sometimes it turns out to be funny, but sometimes… it’s not. And emotions flare.
Let’s say we used all the right words, said in all of the right tonalities. Or, so we think at the time. Because where perception is reality, misunderstandings will take place. It’s a human condition. When the mother asks her son, "is your room clean", we can imagine two very different interpretations.
Is the child wrong? Is the mother wrong? We can agree, neither. Both are perceptions. So how can we get better at this? It’s less about trying to master it, and more, about being understanding of it. Where both mother and son believed to be in the right, there’s no one to blame. Keep cool, recognize the situation for what it truly is, and simply communicate further.

Warm-Up / Teach / Movement Prep
WARM UP (0-8:00) – AMRAP 6:00
10 Bird Dogs (5 per side)
3 push up to down dog
10 reverse lunges (5 per leg)
3 burpees
10/8 cal bike

TEACH/PREP (8-15:00)
Deadlift – bar path
With the DL, it’s important to always keep that bar up tight to your body from the ground all the way to the finish at the hips.
Prep
5 slow DL (3s up and 3s down
5 faster DL

Push ups
Keep body in a tight line from heels to shoulders
Prep
20s high plank
15s halfway down plank
10s just off the ground plank
+
3 slow push ups (2s up and down)
3 fast push ups

Weightlifting
(15-25:00)
Deadlift (Build to a heavy set of 2 in 10:00)
Notes:
Not looking to get anywhere close to a 2RM today, but do want to get some heavier weights on the bar in this quick build before the metcon. Aim to hit 5-7 total sets of 2 with increasing rest as you near the last couple sets for the day.
Deadlift (Build to a heavy set of 5 in 10:00)
Notes:
Not looking to get anywhere close to a 5RM today, but do want to get some heavier weights on the bar in this quick build before the metcon. Aim to hit 4-6 total sets with increasing rest as you near the last couple sets for the day.

Metcon
(25-40:00)
Upside Down (Time)
For time (15:00 CAP)
12-15-18-21
Deadlifts (155/105)
Push-ups
Calorie Bike

OPEN (RX+): DL 185/135 / deficit push ups (hands on plates) / calories on bike

STIMULUS / INTENTION
• The Deadlift is a big focus point of this two-part workout
• We start the day by building to a Heavy Set of 2
• Our conditioning piece is an ascending rep scheme workout involving 3 movements
• We expect "Upside Down" to take around 12-15 minutes to complete
Upside Down (BUILD) (Time)
For time (15:00 CAP)
12-15-18-21
Deadlifts (135/95)
Push-ups
Calorie Bike

At Home Program
Metcon (Time)
For Time (5 Minute Cap):
100 Jumping Lunges
On the Minute (Starting at 0:00):
5 Double Dumbbell Thrusters

STIMULUS / INTENTION
• Today’s body armor primarily focuses on pressing with the lower body
• At the top of every minute, you’ll complete 5 double dumbbell thrusters
• With whatever time remains in the minute, you’ll complete as many jumping lunges as you can
• Your workout will end when you have completed 100 jumping lunges
• Count each jump as 1 rep (50 each side)

JUMPING LUNGES
• Alternate legs every rep for a total of 50 each side
• The back knee makes contact with the ground on each rep
• Reach full lower body extension between jumps
• Sub reverse lunges for jumping lunges

DOUBLE DUMBBELL THRUSTERS
• Choose a light-moderate weight that you can complete unbroken to start each minute

90 Shiny (Time)
21-15-9:
Dumbbell Power Cleans
50 Double Unders After Each Round

Directly Into…
21-15-9:
Dumbbell Front Squats
50 Double Unders After Each Round

STIMULUS / INTENTION
• There are 2 parts to this workout, each consisting of a double dumbbell movement and jump rope movement
• After each round on the dumbbell, you’ll complete 50 double unders
• There is no rest between the first couplet and the second
Double Unders
• Your score is the total time it takes you to complete the full workout
• We expect this piece to take around 10-16 minutes to complete

TIPS
• Double dumbbell movements can be challenging, not only because of their weight, but also due the unstable nature of the objects
• Shorter bursts can be mentally and physically more manageable on both the dumbbell movements over the course of the 90 total reps today
• Consider quick breaks of 10 seconds or less along the way on all movements to help keep you on moving towards the end goal:

DUMBBELL MOVEMENTS
• We’re looking to use one dumbbell weight for both movements
• This should be a moderate set of dumbbells that allows you to complete 21+ reps unbroken on each movement when fresh
• On the power cleans, only one head of the dumbbell has to touch the floor on each rep
• If you’re modifying to a single dumbbell movement, complete the rep scheme as 30-20-10 to make up for the lighter weight

DOUBLE UNDERS
• Choose a number or variation here that takes around 1 minute to complete

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