CrossFit WOD, November 13, 2020

By November 12, 2020No Comments


Daily Mindset
"All you need are these: certainty of judgment in the present moment, action for the common good in the present moment, and an attitude of gratitude in the present moment for anything that comes your way." -Marcus Aurelius
Perception, Good Action, and Gratitude. Written nearly two thousand years ago, these three disciplines apply to our lives just as much today as back then.
Perception – In 20/20 hindsight, everyone has the right answer. But in the present moment, things can go south. What creates the difference – our emotional state. Control our emotions, and we’ll find clarity of judgment in the present.
Good Action – Perception is one thing, but it’s another to take the leap of action. Square ourselves off to the opportunity in front, and make it count. Every time. We never waste our failures. Worth writing twice, we never, waste, our failures.
Gratitude – Through the lens of gratitude, everything is a gift. Change this, and the world changes around us.

3 – 10:00] 2 rounds – 30s each:
Glute Bridge
Banded pull aparts
Push up to down Dog
Reverse Lunge
Cat/Cow Flow
Barbell Warm Up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Romanian Deadlifts
5 Front Squats

Teach / Specific Prep
[10-20:00] DEADLIFT – The Hinge
Just like on the rower, we’ll have some momentum from the top after the first rep as we lower the bar to the ground. Let’s also look to maintain a solid upper back position here. Instead of reaching the shoulder to the ground, look to get the bar back to the start position by bending the legs.
Heels Down
With bodyweight deadlifts today, we’ll likely be able to cycle these fairly quickly. With speed, there’s always the tendency to sneak towards the toes. Stick with our second movement theme and keep those heels firmly planted on the floor throughout the movement.
Movement Prep
With Light Weight:
20s Set-up Position Hold
20s Slow Deadlifts

STRICT PRESS – Midline Stabilization
We have AbMat sit-ups in the workout, which require are mainly a midline movement. In the strict press, we also want to use our midline. However, the goal here is to prevent excess movement through the spine. It is common here to overextend as we press the weight overhead. A lot of this is based on the weight and fatigue, but also on shoulder mobility. We’re going to run through a few drills to both test and train keeping a stable midline when pressing overhead. Check out the Daily Video for a visual on this teaching point. Click Here
Movement Prep
1 Minute Wall Slides
45 Second PVC Flexion Test
30 Second Kneeling Strict Press (15 Each Side)
15 Seconds Strict Press (Standing)

Deadlift (Build to a 1RM)
BUILD: Build to a TOUGH set of 3 reps
Strict press (Build to a 1RM)
BUILD: Build to a TOUGH set of 3 reps

Strict Push/Pull AMRAPs (2 Rounds for reps)
AMRAP 3:00
Strict Pull ups

Rest 2:00

AMRAP 3:00
DB Burpee Strict Press (25/15)

OPEN (RX+): Strict Pull Ups & Strict HSPU

Strict Push/Pull Test (BUILD) (2 Rounds for reps)
AMRAP 3:00
Ring Rows*
*Feet in line with were straps are hanging from

Rest 2:00

AMRAP 3:00
DB Burpee Strict Press (20/10)

Metcon (Time)
5 rounds for Quality
20 Double DB Deadlifts
20 Double DB Strict Press
20 Burpees
20 Double DB Row
rest 1:00 between rounds

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