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CrossFit WOD, May 8, 2020

By May 7, 2020No Comments


Daily Mindset
"I would rather die of passion than boredom." – Vincent Van Gogh
There are times in our lives, whether it be during training, at work, or at home, where we question the choices we’ve made. They arrive shortly after we make an important decision. A form of "buyers remorse", where we wonder if we’re on the right path. As humans, that’s what is safe to us, and we seek it out… knowing with certainty, in uncertain times, that we’re on the best path forward.
But… do we really?
Think back to a moment of uncertainty. Think of the first day we first talked to our significant other. The first time we went on a roller coaster ride. The first time we walked into a CrossFit gym.
Uncertainty makes us feel alive. Those moments are etched into us forever, and are some of our fondest memories. If everything was known, expected, and pre-determined, life would be so horribly boring. It wouldn’t be a life at all. Where others may run from uncertainty, let’s embrace it for what it is, and create the life of memories we’ll look back on with pride.

Warm-Up / Teach / Movement Prep
GROUP WARMUP (0:00 – 10:00)
AMRAP 5:00
10/8 cal row
5 pvc pass throughs
20 sec lat stretch w/ pvc

Overhead Squat Biased Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Push Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats

TEACHING (10:00 – 20:00)
PULL-UPS/CTB PULL UPS – Grip & Meet the Bar
Movement Prep
10 Scap Pull-ups
5 Kip Swings
1-3 Strict Pull-ups
3 Pull-ups
3 Chest to Bar Pull-ups
Movement Substitutions
Reduce Reps, Banded Pull-ups, Jumping Pull-ups, Ring Rows

SQUAT SNATCH – Grip & Meet the Bar
Movement Prep
3 Snatch Deadlifts
3 Hang High Pulls
3 Hang Muscle Snatches
3 Overhead Squats
3 Snatch Balances (3 Inch Drop)
3 Snatch Balances (6 Inch Drop)
3 Snatch Balances (Full Depth Drop)
3 Squat Snatches
PRIMER (20-26:00)
Every 1:30 x 3 sets; complete 1 round of:
3 squat snatch
3 pull ups/CTB
2 Squat snatch
Each round build a bit in weight on snatches, start lighter than workout weight, then workout weight, then slightly heavier than workout weight

Snakebite (Time)
For time (12:00 TIME CAP)
Squat Snatches (75/55)

BUILD: Hang Power snatch empty bar or PVC & choose a pull up modification that allows you to complete reps each round in 2-3 sets max

OPEN (RX+): Squat Snatch (95/65) and CTB pull ups

• With a total body pull followed by an upper body pull, there will definitely be some interference between the two movements
• Break up the round of 21 in a way that sets you up for a strong round of 15
• With only 6 less reps than the opening round and some fatigue setting in, being able to stay moving efficiently

• 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, spray it down and let it soak
• Take your spray bottle and spray your pull up bar and let is soak.
• Once you finish spraying everything down, lets go back through and wipe dry the clips, plates, barbell, all the bike parts, pull up bar and finish with the mat.

At Home Program
Metcon (Weight)
Alternating On the Minute x 10:
1st Minute: 4 Tempo Split Squats (Left) @40X1
2nd Minute: 4 Tempo Split Squats (Right) @40X1

Tempo: 4 Seconds Down, Fast Up

• With your back foot elevated (chair, box, bench..) slowly lower down into a single leg split squat
• Today’s tempo is 4 seconds down + fast up
• Bodyweight may be challenging enough – but you can also hold 1 or a pair dumbbells
• Choose a loading that allows you to maintain this tempo for 20 total reps on each side
• Alternate legs every minute on the minute (5 sets each side)


Round-a-Bout (Time)
For Time:
50 Single Arm Alt. DB Squat Cleans
100 Double Unders
50 Hand Release Push-ups
100 Double Unders
50 Single Arm Alt. DB Squat Cleans

For Time:
50 Odd Object Squat Cleans
50 Over and Back Dumbbell Hops
50 Hand Release Push-ups
50 Over and Back Dumbbell Hops
50 Odd Object Squat Cleans

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