CrossFit WOD, November 11, 2020

By November 10, 2020No Comments


Daily Mindset
"Trade your expectation for appreciation, and the world changes around you" – Tony Robbins
Routines and habits become part of the norm. Morning coffee, listening to the radio, the drive to the field taking the kids to practice. We appreciate healthy habits, and let’s continue to reinforce them. There is, however, much to be said about taking a pause to our routine, to appreciate the fortune in our lives. The absolute abundance we are so lucky to have.
In a world where comforts are the "norm", we want to consciously remind ourselves how good our lives are. The thought of losing those precious parts of our day is a sobering one. But despite it being a morbid thought, we will. There will be a final cup of morning coffee for us. There will be the last chance for us to listen to the radio. And if we are lucky enough to have kids, there will be a last time we get to wait in traffic as we drive them to soccer practice.
As Tony Robbins quotes, if we can remove expectations from the norm, and replace them with a sense of gratitude, our entire world changes.

[5:00 – 15:00] AMRAP 5:00 at easy pace
45s Bike
20s knuckle drags
20s reverse lunges
20s shoulder taps

Straight into…

AMRAP 5:00 at warm up pace
3-5 kipping pull ups –or—ring rows
3-5 Ring Dips –
10 Russian KBS (lighter weight than workout)
20s Hand stand Hold or Plank Hold

MOBILITY [15:00 – 20:00] Foam Roll lats 1:30/side
Foam Roll back 2:00

Teach / Specific Prep
[20:00 – 35:00] MUSCLE UPS – Get the Hips High
Wit muscle ups, often the focus is on the "turnover" or getting your head and shoulders over the rings or bar, but if you can’t get your hips up high, you end up with the "chicken wing" on bar version or for rings you end up with your chest too low to get head through rings. The same principle will help with kipping pull ups and CTB pull ups as well. Lead with the hips on every rep
Movement Prep
10s Active hang + 10 Scap Pull Ups
5 Kip Swings
5 Hips to Bar/Rings
1-3 Muscle Ups/pull ups/burpee pull ups

2 Bar Muscle Ups
6 Pull Ups + 6 Ring Dips
4 Burpee CTB Pull Ups
6 Ring Rows + 6 bench Dips
4 Jumping Bar or Ring Muscle ups
4 Low Ring MU transitions

HANDSTAND PUSH-UPS – 3 Points of Contact
The position of balance and strength we are looking to find in the handstand push-up is called the tripod position. In this tripod position, there will be three points of contact with the ground, forming a triangle like shape. The three points of contact are the head and both hands. The head will be closest to the wall and serve the tip of the triangle. The hands will be at or just outside shoulder width and placed slightly in front of the head. It is common to see the hands next to the ears, which will make it more difficult to find a consistent stable position. The beginning of every good rep starts with a good tripod. See the daily video for a visual.
Movement Prep
15s Wall Supported Handstand Hold -or- 15 Seconds Push-up Plank Hold (Top)
3 Kick-ups + Lower to Tripod (No Press Up) -or- 15 Seconds Push-up Plank Hold (Bottom)
3 Strict Handstand Push-ups -or- 5 Regular Push-ups
3 Handstand Push-ups -or- 5 Hand Release Push-ups

Teach / Specific Prep
KETTLEBELL SWINGS – Heels stay down
When swing a heavier KB, a common fault is to roll onto the toes and lift heels off the ground. This fault essentially removes the posterior chain from the action, which provides less power. After you extend your hips, focus on squeezing your glutes, your quads, and pushing your whole foot into the ground, this will really help make that KB weightless and ease your ability to finish the rep with the KB Overhead.
Movement Prep
5 Russian KBS

Nate (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
Metcon (AMRAP – Rounds and Reps)
"Nate" (FITNESS)
4 Burpee CTB Pull Ups
4 HSPU (w/ up to 2 abmats)
KBS (53/35)

2 Burpee Jumping Pull Ups
4 Hand Release Push Ups
Russian KBS (53/35)

At Home Program
Metcon (AMRAP – Rounds and Reps)
Nate (HOME)
4 Single Arm DB Row/arm
4 bench dips
8 KB swings

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