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CrossFit WOD, May 4, 2020

By May 3, 2020No Comments


Daily Mindset
"Water the flowers, not the weeds."
Imagine your vision being a water hose.
And wherever your attention goes, you water.
Whatever we water… grows.
There is truth behind this. Every day, we are going to spend our water (our thoughts), on something. There is a finite amount. If we choose to spend it on the weeds, the negatives in life, those thoughts will grow into reality.
But the opposite is also true.
Check in with ourselves today.
Are we watering the flowers, or the weeds?

Warm-Up / Teach / Movement Prep
GROUP WARMUP (0:00 – 12:00)
2:00 bike – increase pace every 30s
30 Seconds each:
Glute Bridges + Cat-Cow flow + Birddogs + Air Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

TEACHING (12:00 – 20:00)
DEADLIFT – Big Chest
Movement Prep
With Lighter Weight:
5 pausing DL 3s just below knees
5 DL (no pause this time

Movement Prep
Establish Strong Front Rack Position
5 Front Squats
5 Push Presses
5 Thrusters
Build to workout weight

Powerhouse (4 Rounds for reps)
On the 5:00 x 4 Rounds:
21/15 Calorie Assault Bike
15 Deadlifts (95/65)
9 Thrusters (95/65)

• Today is start of our "re-aclimatizing" to barbell work and intensity for some, so let’s go light on bar today; even lighter than what "used to be " light is what we are looking for.
• With some rest built in, let’s move with a sense of urgency from movement to movement
• However, with your score being the slowest of the 5 rounds, let’s make sure to move at a sustainable pace from the beginning
• A helpful approach can be to establish your first round as your slowest, and then try to get 1 second faster with each round

At Home Program
Metcon (AMRAP – Reps)
Tabata Dumbbell Front Squats
8 Rounds:
20 Seconds Work
10 Seconds Rest

• Hold 1 OR 2 dumbbells in the front rack position for these squatting intervals
• Tabata Intervals = 8 Rounds OF 20s Work + 10s Rest
• With rest built in, the goal is to move for as much of the 20 seconds as possible
• If 2 dumbbells is too heavy and will cause you to stop moving – only use 1 dumbbell — In this case, you can hold the bell in the goblet position
Barbs (3 Rounds for reps)
3 Rounds:
20 Odd Object/DB/KB Rows
20 Push-ups
30 Sit-ups
40 Jumping Lunges
30 Sit-ups
20 Push-ups
20 Odd Object Rows
Rest 3:00 Between Rounds

If you have a pull up bar; sub out 10 strict pull ups for rows

• This all bodyweight workout is a twist on the benchmark "Barbara"
• After completing the 7 stations, you’ll rest 3 minutes between rounds
• With a fair amount of rest built in and little interference between consecutive movements, the goal is work quickly through each round
• Your score is the total time it takes to complete the 3 rounds, including rest time

• The workout has little interference between back to back movements
• The movements flow as follows: Upper Body Pull — Upper Body Push — Midline –Lower Body Push
• This format – along with built in rest – allows you to work through bigger sets
• Be intelligently aggressive, especially on the strict pull-ups and push-ups
• Envision how you’d break these up in the second half of each round and do that from the beginning

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