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WOD

CrossFit WOD, May 23, 2020

By May 22, 2020No Comments

5.23.20

Daily Mindset
"Never confuse movement, with action" – Ernest Hemingway
"Busy work" is our mortal enemy.
"Movement" here refers to taking care of the pressing and loud items in our day. The emails. The text messages. The bills. Parts that need to be done eventually, but are seemingly far more urgent in the moment than they are in reality. For at the days end, as we climb into bed, the days that were consumed with such busy work leave us feeling the least fulfilled. "What the hell did I do today?"
This is because "movement" does not push us towards our goals. Only action does. Action is premeditated effort, driven by purpose. It’s calculated energy, versus reactive "movement". It’s swimming forward, versus treading water.

Warm-Up / Teach / Movement Prep
Warm up (0-10:00)
Barbell Warm up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Push Press
5 Romanian Deadlifts
5 Front Squats
+
Clean and Jerk Build:
EMOM 5:00
2-5 reps; building each round

Metcon
Extra Strength Purell (Time)
AMRAP 50:00 (or For time)
Row 100m
10 Power Clean and Jerks (115/85)
Row 200m
9 Power Clean and Jerks
Row 300m
8 Power Clean and Jerks
Row 400m
7 Power Clean and Jerks
Row 500m
6 Power Clean and Jerks
Row 600m
5 Power Clean and Jerks
Row 700m
4 Power Clean and Jerks
Row 800m
3 Power Clean and Jerks
Row 900m
2 Power Clean and Jerks
Row 1000m
1 Power Clean and Jerk

OPEN (RX+): Clean & Jerk weights go up each round:
men: 135-145-155-165-175-185-195-205-215-225
women: 95-100-105-115-125-135-140-145-150-155

Extra Strength Purell (BUILD) (Time)
AMRAP 50:00 (or For time)
Row 100m
10 Power Clean and Push Press (95/65)
Row 200m
9 Power Clean and Push Press
Row 300m
8 Power Clean and Push Press
Row 400m
7 Power Clean and Push Press
Row 500m
6 Power Clean and Push Press
Row 600m
5 Power Clean and Push Press
Row 700m
4 Power Clean and Push Press
Row 800m
3 Power Clean and Push Press
Row 900m
2 Power Clean and Push Press
Row 1000m
1 Power Clean and Push Press

At Home Program
Metcon (4 Rounds for reps)
Alternating On the Minute x 4 Rounds:
Minute 1:
20 AbMat Sit-Ups

Minute 2:
10 Single DB Overhead Tricep Extensions
10 Close Grip Push-ups
+
Max DB Bench Press OR Floor Press

STIMULUS INTENTION
• Today’s strength focuses on the midline and upper body pressing
• You’ll alternate between these movement patterns on the minute for 4 rounds:
• Minute 1: 20 AbMat Sit-ups
• Minute 2: 10 Tricep Extensions + 10 Close Grip Push-ups + Max DB Bench Press
• After finishing the the first 20 reps in the upper body minute, you’ll complete as many dumbbell bench presses as you can with whatever time remains

UPPER BODY MOVEMENTS
• Choose loads and rep schemes that allow you to complete each movement unbroken
• Elevate your hands, go from your knees, or reduce the reps in the close grip push-up to allow for this
• You should have at least 20 seconds to complete bench presses at the end of each round

Mirror Effect (3 Rounds for reps)
With Running clock:
On the 0:00… 1 Mile Run
On the 10:00… 100 Burpees
On the 20:00… 1 Mile Run

STIMULUS DESCRIPTION
• Working through 3 all bodyweight intervals to start the weekend
• After completing the 1 mile run, you will rest with whatever time remains until the 10 minute mark before completing the burpees
• Follow the same format for the burpees into the next 1 mile run
• We definitely want some rest built it so we can maintain intensity for the next movement
• To do so, let’s either reduce the distance/reps or set a time cap of 9 minutes for each movement
• There is a 30 minute total time cap for the workout, which means you’ll have 10 minutes to complete the final 1 mile run
• Enter all three of your times separately and Wodify will add the total together for your final score

TIPS
• Both these movements are all about establishing and maintaining a rhythm
• It’ll take about 200-400 meters and 15-30 burpees to settle into your cadence, but once you do, try to hold that rhythm until the work is complete
• Just like a car on cruise control, set your target and then lock it in until you get to your destination
• Imagine your speed on the second 1 mile run and the final 50 burpees when determining your opening paces on these movements
• In a perfect world, your second 1 mile run and final 50 burpees are performed at almost the same pace or even faster than the first 1 mile run and 50 burpees

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