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WOD

CrossFit WOD, November 12, 2020

By November 11, 2020No Comments

11.12.2020

Daily Mindset
"Comparison is the death of joy." -Mark Twain
We are indeed out to destroy someone’s standards. Our own, of yesterday.
The opposite of comparison isn’t forfeit, failure, or complacency. It’s participation. It’s the act of joining arms with other like-minded individuals in the pursuit of our own next best version.

Warm-up
[5:00-12:00] 5 Minutes For Quality
8/6 calories Bike
30 Seconds Active Samson
10 Lateral Box Step-ups (5 Each)
+
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY [12:00-22:00] Pigeon Pose on Box: 1:30 Each Side
Forearms Stretch on Box: 1 Minute
Couch Stretch: 1:30 Each Side
Dumbbell Straddle Stretch: 1 Minute

Teach / Specific Prep
[22:00 – 30:00] ASSAULT BIKE – Finish the Drive
The theme on all of our movements today will be to finish the drive! On the bike, we get the most out of the legs when the seat is positioned at the right height. Too low and we’re not able to fully extend the legs. Too high and we come up empty at the bottom of each rotation. Finding a position where there is just a slight knee bend in the bottom allows for the best possible leg drive. The knee will be slightly bent with the ball of the foot on the pedals, but if you dropped the heel down, the leg would straighten. Mess around with the seat beforehand to find the ideal positioning.
Movement Prep
Establish Seat Height
20s Moderate Bike

SINGLE DUMBBELL BOX STEP-UPS – Finish the Drive
The box step-up is all about the leg drive. With added weight on top of our weight only being moved by one leg, we have to drive hard. Look to have the whole foot on the box to start out so we can use the most muscle possible. Secondly, make sure that you continue to push down aggressively until the leg and hips are fully extended. We want to avoid making contact with the ""off foot"" until the ""working leg"" has finished the drive. This should be a single leg movement, not a double leg. Make sure you have a weight and height that allows for this.
Movement Prep
10 Box Step-ups (5 Each Side with No Weight)
10 Single Dumbbell Box Step-ups (5 Each Side with Lighter Weight)

POWER CLEANS – Finish the Drive
On the power clean, we want to completely finish the drive up before we start getting under the weight. Reaching triple extension on every rep helps us get more elevation on the bar. To practice this, we’ll use a movement called the Muscle Clean that involves not "re-bending" to receive the weight in the front rack. Check out the Daily Video for more on this teaching point.
Movement Prep
5 Hang Muscle Cleans (Above the Knee)
5 Muscle Cleans (Mid-Shin)
5 Power Cleans
+
Build to Lighter Weigh

Primer
[30:00-40:00] 1 Round With Lighter Weight:
100 Meter Assault Bike
6 Single Dumbbell Box Step-ups
6 Power Cleans
+
1 Round With Workout Weight:
100 Meter Assault Bike
4 Single Dumbbell Box Step-ups
4 Power Cleans
Triple Crown (Time)
For Quality
3 Mile Assault Bike
30 Single Dumbbell Box Step-ups (50/35) (24"/20")
30 Power Cleans (135/95)

OPEN (RX+): 3 mile bike + 30 Db Step Ups (65/45) (24"/20") + 30 Power Cleans (155/105)

GOALS/STIMULUS
• We expect this piece to take between 15-20 minutes to complete

SINGLE DUMBBELL BOX STEP-UPS
• You can hold the single dumbbell wherever is most comfortable during this station (hang, shoulder, goblet)
• This should be a challenging weight, but one that allows for at least 10 reps at a time (3 sets total)
• Alternate legs every rep for a total of 15 each side
• Finish on top of the box with the body at full extension

POWER CLEANS
• Choose a weight here that you could could cycle for 12+ unbroken reps when fresh
• Within the workout today, we’re looking for very fast singles or quick sets
• To put a number to it, this should be a station you can finish in about 3 minutes (10 reps on the minute)

Metcon (Time)
Triple Crown (BUILD)

For Quality
2 Mile Assault Bike
30 Single Dumbbell Box Step-ups (35/25) (20"/12"
30 Hang Power Cleans (95/65)

Metcon (Time)
For Time:
1 Mile Run
50 Single Dumbbell Reverse Lunges
30 Alternating Dumbbell Power Clean & Jerks

MODIFICATIONS
3,000 METER ASSAULT BIKE
• 1,500 Meter Row
• 1,200 Meter Run or Ski
30 SINGLE DUMBBELL BOX STEP-UPS
• 60 Single Dumbbell Reverse Lunges
• 60 Jumping Lunges
30 POWER CLEANS
• 30 Double Dumbbell Power Cleans
• 60 Single Dumbbell Power Cleans Video
• 60 Odd Object Power Cleans Video

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