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WOD

CrossFit WOD, November 18, 2020

By November 17, 2020No Comments

11.18.2020

Daily Mindset
"There is a reason between listening, and waiting for your turn to speak." -Simon Sinek
Listening is a skill.
To not "hear" the words of another, but to truly be in the moment. To listen sincerely.
Most listen with the intent to reply. That is, as the other is speaking, they’re already formulating what to say next. In these moments, they are no longer listening. We’ve shifted towards "hearing".
In conversations today, pay close attention to our thoughts as the other is speaking.
The intention is this:
Listen with the intent to understand.
Not to reply.

Warm-up
[3-10:00] 3 Rounds: 30s Each
Assault Bike (Increase Intensity Each Round)
Inchworm to Push-up
Banded Good Mornings @3030

Barbell Warmup
5 Kang Squats
5 Back Squats
5 Strict Press & Reach
5 Front Squats
5 Front Rack Reverse Lunges per leg

Teach / Specific Prep
[10-20:00] DEADLIFTS – Three Points of Contact
In the deadlift, we can use a drill that also utilizes three points of contact to help with good movement. This drill is called the "3-Point Hinge" drill and it works to ensure a stable midline and neutral back position. Here, we’ll use a PVC pipe to provide some feedback to athletes. The goal is to maintain contact with the lower back, upper back, and the head throughout the whole range of motion. If any part of the body loses contact with the pipe, it likely means that we’ve either rounded or overextended the back.
Hand Width
We want our hand width in the deadlift to be as narrow as possible. With the feet at hip width, place the hands as close to the legs as possible without making contact. This makes the arms as long as they can go, which means we don’t have to lower the bar as much or stand up as much with the weight. When the hands are too wide, we can often compensate for the increased range of motion by rounding with the back to make ground contact. Keep the hands close to avoid doing any more work than you need to.
Movement Prep
30s PVC Hinge Drill
Establish Hand Position on Barbell
20s Empty Barbell Deadlifts
20s Light Deadlifts

METCON DB Movements
Double DB Push Press – Slow lower / Fast Drive up
Double DB OH Lunge – Keep upper back/shoulders stable by pressing into the DB while OH
Single DB Skull Crusher – slow is harder than fast
Diamond Push Up – hands close together
Movement Prep
With Lighter set of DBs
4 Double DB Push Press @40X0
4 Double DB OH Lunges (2/leg)
4 Single DB Standing Skull Crushers @2020
4 "Diamond" Push Ups @20X0

Weightlifting
[20-40:00]
Deadlift (Every 2:30; 5 reps x 3 sets)
40-50-60% of 1RM
Deadlift (Every 4:00; 5 reps x 3 sets)
5×65%, 5×75%, 5(+)x85% of 1RM

5(+) means if you can do more reps, go for it. We want to really push hard on this last working set, so go for it.

Deadlift (Every 4:00;7 reps x 3 sets)
7×65%, 7×75%, 7(+)x85% of 3RM

7(+) means if you can do more reps, go for it. We want to really push hard on this last working set, so go for it.

Metcon
[45-55:00]
Tri-Burn (AMRAP – Rounds and Reps)
"Tri-Burn"
AMRAP 10:00
8 Double DB Push Press @40X0
8 Double DB OH Lunges (4/leg)
8 Single DB Standing Skull Crushers
8 "Diamond" Push Ups
Rest 30s between rounds

OPEN (RX+): DB (35s/25s); 8 Dbl. DB PP / 8 Dbl. DB OH Lunges / 8 Dips @2010 / 8 Diamond push ups

GOALS/STIMULUS
• Our metcon today is focusing on some solid accessory strength movements.
• We are looking for quality movement and perfect tempo today.
• Weights do not have to be very heavy in order to meet the stimulus.
• We really want to stay unbroken on sets, but if you have to break, do 7 DB Push Press, then short break, then last rep straight into the OH lunges.
Tri-Burn (BUILD) (AMRAP – Rounds and Reps)
AMRAP 10:00
8 Double DB Push Press @40X0
8 Double DB Front Rack Lunges (4/leg)
8 Single DB Standing Skull Crushers
8 Push Ups to bar/bench/box
Rest 30s between rounds

At Home Program
Double DB Deadlift (Weight)
@3131; 4 sets x 6-9 reps; rest 2-3:00
Metcon (Time)
4 rounds for quality:
8 Double DB Push Press @40X0
20m Double DB OH carry
rest 20s
8 DB Skull Crushers
8 Diamond Push Ups
rest 30s

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