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WOD

CrossFit WOD, November 14, 2020

By November 13, 2020No Comments

11.14.2020

Daily Mindset
"True happiness is to enjoy the present, without anxious dependence of the future" –Seneca
How often do we rush to finish line? Immediately turning to the next, only to rush once again?
The aim is not to ignore the future. Yet when we spend so much time working for the future, we by default ignore the present. Until… it has become the past. All of this can sound mindlessly simple – and it is. Yet we often become so frantically busy planning for the future, that we actually miss living in this moment.
Happiness is delivered in many forms, with the most important being… present enjoyment of the moment. Happiness has all that it wants. Wherever we go today, go with everything we got.

Warm-up
[5:00-12:00] 3 Rounds – 30 Seconds Each
With Lighter Dumbbell:
Easy Assault Bike
Down Dog
Slow Dumbbell Goblet Squats
Leg Lifts Over Dumbbell

MOBILITY [12:00-15:00] Child’s Pose on Ball: 1 Minute
Dumbbell Ankle Stretch: 40 Seconds (Each Side)

Teach / Specific Prep
[15:00 – 25:00] THRUSTERS – Bringing the Weight Down
With a really lightweight thruster and high volume of reps, little things can add up to make a big difference. Having a good front rack even on the lightweight barbell is going to pay dividends deep into our large set today. On the way up, the elbows are high enough that they are forward of the barbell. When bringing the weight back down, we can also look to point the elbows forward of the barbell to return the weight to a good front rack position. Getting the head out of the way is also a huge part of this. We can think "head back, elbows forward" as a nice reminder. When done correctly, the barbell sits on the shoulders like it did on the very first rep of the set.
Movement Prep
30s PVC Strict Presses
5 Barbell Strict Press + 5 Barbell Push Press
5 Front Squats + 5 Thrusters

TOES TO BAR – Hands
During this movement, let’s think about pushing your hands towards the toes. Rather than just bringing the toes to the bar, pushing the hands towards the toes can have multiple benefits. It can help engage the lats more and lead to a better overall rhythm in the kip swing. The kip is a shoulder initiated movement, so staying active with the upper body can lead to better toes to bar.
Movement Prep
10 Scap Pull-ups
1-3 Strict Toes to Bar
5 Kip Swings + 5 Knees to Chest + 5 Toes to Bar

ALT. DB SNATCHES – Hands
In the DB snatch, let’s look to keep the hands between the feet when the dumbbell is resting on the floor. From this position the hand should also be directly under the elbow and the shoulder. This ensures that the bell is centered on the body and that we are in a proper set-up position to start each rep. We can also think about the hands in terms of which direction the palm is facing and how we’re transferring the bell from one to the other on each rep.
Movement Prep
Each Side With a Lighter Dumbbell:
5 Deadlifts
5 Jump Shrugs (No Elbow Bend)
5 High Pulls
5 Push Press
5 Snatches

Primer
[25:00-30:00] 1 Round – With Workout Weight:
8 Thrusters
6 Alternating Dumbbell Snatches
4 Calorie Assault Bike
2 Toes to Bar

Metcon
[30-60:00]
Bamm-Bamm (AMRAP – Rounds and Reps)
AMRAP 20:
50 Thrusters (45/35)
40 Alternating Dumbbell Snatches (35/25)
30/24 Calorie Assault Bike
20 Toes To Bar

OPEN (RX+): Thrusters (75/55) / DB SN (50/35) / Bike / Toes to Bar

GOALS/STIMULUS
• Over the 20 minutes of work, we can expect to complete 1½ – 2+ rounds

THRUSTERS
• Choose a weight that you can complete for 50+ unbroken reps when fresh
ALT. DUMBBELL SNATCHES
• Let’s choose a weight that can be completed for 30+ reps unbroken when fresh
• We’ll alternate arms on every rep for a total of 20 each side
• Both heads of the dumbbell should make contact with the floor between the feet

TOES TO BAR
• If you have 20+ toes to bar unbroken when fresh, let’s complete this station as written
• If you’re not there yet, consider reducing reps or choosing a variation from "modifications"

Bamm-Bamm (BUILD) (AMRAP – Rounds and Reps)
AMRAP 20:
40 Thrusters (45/35)
30 Alternating Dumbbell Snatches (25/15)
20/15 Calorie Assault Bike
10 Hanging Knee Raises

Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
40 Air Squats
20 Alternating Dumbbell Snatches
40 Sit-ups
20 Alternating Dumbbell Snatches

MODIFICATIONS
50 THRUSTERS
• 50 Jumping Air Squats
• 50 Single Dumbbell Goblet Squats
• 50 Medicine Ball Squat Cleans

40 ALT. DUMBBELL SNATCHES
• 40 Barbell Power Snatches [Light] • 40 Odd Object Ground to OH
• 40 Kettlebell Swings

30/24 ASSAULT BIKE
• Equal Calories Any Machine

20 TOES TO BAR
• Reduce Reps
• Feet as High as Possible
• Knees to Elbow/Chest/Waist
• 20 Toes Raises
• 20 Weighed AbMat Sit-ups

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