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CrossFit WOD, May 6, 2020

By May 5, 2020No Comments


Daily Mindset
"Stay committed to your decisions, but stay flexible to your approach." – Tony Robbins
We can’t always see what is ahead on the windy road.
We don’t know if there will be a lightning storm, a massive oak tree blocking us, or maybe it’s road construction pushing a lengthy detour. All of which can cause a change in our planned arrival time.
Direction without flexibility is a recipe for disaster, forcing a path that may not be possible. Yet flexibility without direction is just as harmful, living like a leaf blowing in the wind.
It’s not a matter of if, but when, we hit the roadblock and will need to adjust our route. But the destination does not change. Dedicated to the "what" we’re after, but flexible in the "how."

EMOM 6:00
1: bike or row 50s
2: 5 push ups + 8 glute bridges + 12 air squats
Barbell warm up
5 Good Mornings + 5 Back Squats + 5 Elbow Rotations + 5 Strict Press & Reach + 5 RDLs + 5 Front Squats

Warm-Up / Teach / Movement Prep
TEACH (10-20:00)
Burpee – "keep feet wide" / Jump Squat: use whole leg, jump through those heels

DEADLIFTS Find the Heels
The deadlift is the most simple and least dynamic of our three lifts today. For that reason, it sets the tone for all of them. When pressing into the floor, we want to feel the heel on the ground. This doesn’t mean the toes come up off the floor, rather that the heels and the toes are working together to create as much contact with the floor as possible.
Open the Hips
The deadlift also sets the tone for opening the hips all the way. It is common when cycling reps quickly to short hip extension. At the finish of each repetition, athletes want to make sure that the hips, shoulders, knees, and ankles are all in one straight line.
Movement Prep
15 Seconds Pausing Deadlifts (Pause at Top with Hips Open) + 15 Seconds Deadlifts

We start to get a little more dynamic with the hang power clean. Rather than rolling forward onto the toes, we want to snap the legs straight by "jumping through the heels". This helps keep the weight balanced and involves the glutes and hamstrings.
Open the Hips
If we can find the heels, we also have a better shot at opening the hips. We almost want to over-exaggerate the jump here. Opening the hips all the way before pulling with the arms gives the bar more of a weightless feeling and gives athletes more time to get underneath the weight. Big jumps lead to big sets.
Movement Prep
5 Jump Shrugs (Straight Arms) + 5 Hang Power Cleans

PUSH JERKS Find the Heels
In our most challenging movement of the three, finding the heels will be very important. With the weight going overhead, keeping weight back in the heels will allow the bar to stay more balanced over the center of the body. If the weight is forward on the toes on the dip, the weight will be forward on the catch. This will make the bar feel much heavier.
Open the Hips
Just like with the hang power clean, let’s over-exagge

DT ‘n’ Stuff (Time)
For time (9:00 cap)
21 burpees
1 round of DT (95/65)
18 burpees
1 round of DT
15 burpees
1 round of DT
12 burpees
1 round of DT

@10:00 on clock (10:00 cap)
21 jump squats
1 round of DT (115/85)
18 jump squats
1 round of DT
15 jump squats
1 round of DT
12 jump squats
1 round of DT

BUILD: burpees and jump squats reps = 15-12-9-6 and 75/55 for all rounds
OPEN (RX+) 115/95 & 135/95

• Your score is your two times added together.
• If you finish first part before 9:00 you get extra rest and everyone starts part 2 at 10:00 on clock.
• This is a barbell version of the at home workout last week.
• Choose barbell weights that may seem light, we are looking for big unbroken sets through DT.
• Today should feel more like cardio than a weightlifting session, so looking for explosiveness and fast barbell cycling.
• If you are on the fence, go lighter on barb and faster in metcon.

• Strip bar of weights and clips, spray down your clips and let them soak
• Spray bumpers and let that soak
• Spray barbell (be sure to spin and get all the way around) and let soak
• Spray handles, seat, and all adjusting knobs on the rower/bike, and last wipe down the monitor. Please don’t spray the monitors, they are not supposed to get wet, so a dampened cloth is all they need! Let the rest of the rower/bike soak.
• If you used your mat for warm up or burpees and jump squats, spray it down and let it soak
• Once you finish spraying everything down, lets go back through and wipe dry the clips, plates, barbell, all the bike parts, and finish with the mat.

At Home Program
Metcon (AMRAP – Reps)
Strict Pull-ups
Every Minute on the Minute:
7 Dumbbell Push-ups

**No pull up bar, sub DB row; alternate arms as needed

• Today’s Strength is max strict pull-ups in 5 minutes
• However, your progress will be interrupted by 7 dumbbell push-ups every minute on the minute
• If you have 8+ strict pull-ups unbroken, try to complete this as written
• If you’re not there yet, consider one of these subs:
• Banded Strict Pull-ups, Ring Rows, Bent Over Rows (Barbell or Dumbbell)
Bergeron DBeep Test (AMRAP – Rounds and Reps)
On the Minute For As Long As Possible:
7 Single Dumbbell Goblet Thrusters
7 Alternating Single Dumbbell Power Snatches
7 Burpees
After 10 Rounds: Add (1) Rep to Each Movement

"Bergeron DBeep Test"
On the Minute For As Long As Possible:
7 Odd Object Thrusters
7 Odd Object Ground to Overhead
7 Burpees
After 10 Rounds: Add (1) Rep to Each Movement

• The "Bergeron DBeep Test" is a twist on the benchmark workout "Bergeron Beep Test"
• Every minute on the minute for as long as possible, you’ll complete the 21 listed reps
• When you are no longer able to complete the work within the minute, the workout is done
• Your score is total completed rounds and reps
• The goal is to choose weights, rep schemes, and movement variations that allow for at least 7-10 rounds
• If you are not able to make it to 7 minutes, continue to complete the workout AMRAP style until 10:00 on the clock
• For Example:
If you only make it to 5 minutes, abandon trying to go "on the minute" and simply complete as many rounds and reps as possible for 5 more minutes
• In this scenario, record your score as total completed "On the Minute" rounds
• To make sure we’re not working forever, we’ll add 1 rep to each movement after 10 rounds
• Round 11: 8 Reps of Everything
• Round 12: 9 Reps of Everything
• Round 13: 10 Reps of Everything…

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