fbpx Skip to main content

CrossFit WOD, May 5, 2020

By May 4, 2020No Comments


Daily Mindset
"Roses that are left unpruned can become a tangled mess of old and new canes, all competing for air and light." – Elizabeth Roth
As the rose bush grows, it creates more buds that it can maintain. It doesn’t grow like a tree, as it’s physical size is limited, but the buds keep on coming. And if we don’t trim the buds down… the whole bush can exhaust itself and die.
Ideas are like rose buds. They constantly need to be "pruned" or trimmed. If we don’t trim our ideas, just like the rose bush, we can overwhelm ourselves.
Growth ideas are natural and it’s completely normal (and a very good thing) for new ones to come on a daily basis. But if we want to reach our full potential, it will require the pruning, trimming, and critical look on what needs to stay… and what needs to go.

Warm-Up / Teach / Movement Prep
(0:00 – 10:00)
Row Warmup
2 Minute Row
30 Seconds Each
To Low Box:
Alternating Box Facing Step-ups
Down Dog
Lateral Box Step-ups (30 Seconds Each Leg)
To Higher Box:
Alternating Box Facing Step-ups
Ankle Rocks on Box
Lateral Box Step-ups (30 Seconds Each Leg)

30 Seconds Each
Active Spidermans
Mountain Climbers
Frog Hops Video
Slow Burpees

TEACHING (10:00 – 18:00)
DOUBLE UNDERS – Kiss Your Heels
Movement Prep
20 Seconds Quick Single Unders
20 Seconds High Single Unders
20 Seconds Double Under Practice
Movement Substitutions
Reduce Reps
150 Single Unders (1.5x)
2 Minutes of Double Under Practice

ROW -Find Your Heels
Movement Prep
20 Seconds Rowing (Feet Not Strapped In)
20 Seconds Rowing (Feet Strapped In)

BURPEE BOX JUMPS – Heels + Heels
Movement Prep
To Smaller Box:
3 Burpees
3 Box Jumps
3 Burpee Box Jumps
To Workout Height Box:
5 Burpee Box Jumps

Woodworker (Time)
For Time: (20 min CAP)
100 Double Unders
75/50 Calorie Row
50 Burpee Box Jumps (24"/20")
75/50 Calorie Row
For Time: (20 min CAP)
100 Double Unders

• The strategy here is fairly simple
• The front half of the workout mirrors the back
• The goal is to hold a pace on the first set of double unders and row, along with the burpee box jumps, that allows you to move just as fast, if not faster, on the last set of row and double unders

At Home Program
Metcon (Weight)
For Quality
Single Arm Bent Over Rows (Left)
Single Arm Bent Over Rows (Right)
Overhead Tricep Extensions

• Working pulling and pushing accessory movements in today’s upper body focused body armor
• Not being on the clock – this is a great opportunity to go heavier than you normally would; Choose a weight that allows you to complete the higher rep numbers within 1-2 sets
• Rest as needed between movements to maintain quality

• Single Arm Dumbbell Bent Over Rows:

• Overhead Tricep Extensions:

“Tiger Balm” (AMRAP – Rounds and Reps)
200 Meter Run
20 Dumbbell Power Clean and Jerks (alt. every rep)**
40 Double Unders

** If you have 2 DB/KBs of the same weight you can do 10 reps of double DB Power Clean and jerks (holding both)

"Tiger Balm"
200 Meter Run
20 Odd Object Power Clean and Jerks
40 Line Hops

• This longer AMRAP includes a little cardio, weightlifting, and gymnastics
• Each station is designed to be relatively short – ideally taking 1 minute or less to complete
• That being said, we can expect to complete 6+ rounds today
• In a longer workout like this, it’s all about consistency
• Imagine how fast you’ll be going 15 minutes into this workout and try to hold that speed or break-up strategy from the beginning
• It can be helpful to utilize a clock or your watch to help with proper pacing
• Move at a sustainable speed on the opening round, then take a look at the clock when you finish
• If you finish this round in a clean 2:30, that could also be your goal for the rounds that follow
• If you held this example pace for the rest of the workout, you would complete 8 rounds (2:30-5:00-7:30-10:00-12:30-15:00-17:30-20:00)
• The right pace for you is the one that keeps you moving at a very similar speed throughout and allows for a sprint to the finish

• Choose a weight here that you can complete within 1-2 sets each round
• One head of each dumbbell will touch the ground between your legs (for single DB) OR outside of the feet (for double DB) at the bottom of each rep
• You can push press or push jerk the weight overhead
• If you don’t have a dumbbell – complete an odd object power clean and jerk or choose from a variation in "subs"

• Choose a number or variation that allows you to clear this station in under 1 minute
• If you don’t have a jump rope, complete 40 lateral line hops (Over & Back = 2 Reps)

Leave a Reply