fbpx
WOD

CrossFit WOD, November 16, 2020

By November 15, 2020No Comments

11.16.2020

Daily Mindset
"Every strike brings you closer to your next home run." -Babe Ruth
When you hear the name "Babe Ruth", what’s the first thing that comes to mind?
Hall of Fame home run hitter.
What is not the immediate reaction, is "all-time strikeout leader". 1,300 strikeouts. A record for three decades he held. It was eventually broken, by another who struck out quite a bit too. Mickey Mantle. A name that would be hard to guess, as he’s right next to Babe Ruth in the hall of fame for his home run hits.
These two didn’t reach their success through the home runs. They reached it through the strike outs. Remove those embarrassing misses… and we would never know their names.
Every missed lift. Every poor competition. Every embarrassing stumble. It’s bringing us closer. This is where we get better.

Warm-up
UP [3-15:00] Bike 1:00 easy + 1:00 moderate + 1:00 hard
+
AMRAP 4:00
5 Squat to stands
5 slow air squats + 5 fast air squats
3 Push up to Down Dog
3 walk outs
+
Barbell WARM up
5 Kang Squats
5 Back Squats
5 Strict Press & Reach
5 Back Rack Reverse Lunges/leg
5 Romanian Deadlifts

Teach / Specific Prep
Prep [15-20:00] Back Squat – How to approach tempo
Time under tension is one of the best ways to build strength. It’s useful because you don’t need to load up the bar super heavy in order to get a good dose. All of your energy and focus should be put into moving well and staying true to the tempo, even if you have to lighten the load a bit to do so.
Tempo is potent, but you have to stay focused. Keep that midline TIGHT for the entirety of each rep, keep pressing those legs through the floor and trying to pull the floor apart between your feet. This tension also helps keep your movement more dialed in.
Movement Prep
3 Air Squats @42X1
3 Empty Bar Back Squats @42X1
+
Build to our first set weight (30% of your 1RM (BUILD 3RM)

Weightlifting
[20-45:00]
Back Squat (@42X1; every 2:00; 3-5 reps)
30-40-50-60% of 1RM
Back Squat (@42X1; every 3:30; 5 reps x 4 sets)
** All sets at same weight (aim for somewhere in 65-70% of 1RM range,
** More important is to pick a good weight that you can execute the lift and tempo well for all 4 sets)

Metcon
[50-60:00]
Wheels Off (AMRAP – Reps)
AMRAP 10:00
Every minute on the minute complete 8/6 cal Bike
+
AMRAP burpees with remaining time in minute

SCORE is total burpees completed in 10:00

OPEN (RX+): 10/8 bike + AMRAP burpees

GOALS/STIMULUS
• Today’s metcon is short and sweet, two of everyone’s favorite, bike and burpees.
• Let’s push hard on the bike and stay steady with burpees.
• Even though it’s pretty high intensity, you will need to stay just under redline to maximize the last few minutes of this short workout.
• Look at this workout in 3 parts: PART 1 is 85-90%, PART 2 is 0-95%, and PART 3 is all out.
Wheels Off (BUILD) (AMRAP – Reps)
AMRAP 10:00
Every minute on the minute complete 6/5 cal Bike
+
AMRAP burpees with remaining time in minute

SCORE is total burpees completed in 10:00

At Home Program
Rear Elevated Split Squat (Squat @ 3030; 8-10 reps/leg x 3 sets; rest as need)
• Hold weights in your hands at either side for added load, or one DB in front rack/goblet position
• Nothing to elevate your rear foot with, let’s go with a standard split squat at same tempo and reps/leg.
Metcon (AMRAP – Reps)
AMRAP 10:00
Every minute on the minute complete 6 10m shuttle sprints (3 out and backs)
+
AMRAP burpees in time remaining for the minute

Leave a Reply