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WOD

CrossFit WOD, November 19, 2020

By November 18, 2020No Comments

11.19.2020

Daily Mindset
"Life is like sailing. You can use any wind to go in any direction." -Robert Brault
Are we sailing North on purpose, or is it because the wind is taking us that way?
Life will throw its curveballs. It’s unseen illnesses, injuries, and schedule conflicts. But it is a choice to allow those to change our cardinal direction. There is always a way to continue in the direction we want.
When the challenge strikes, we don’t adjust the goal. We adjust the sails.

Warm-up
[5:00-12:00] 2 Rounds
30s Single Unders
30s Single Leg Glute Bridges (Each Side)
30s Active Samson
30s Air Squats

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

MOBILITY [12:00-15:00] Front Rack Stretch: 1 Minute
Barbell Ankle Stretch: 1 Minute

Teach / Specific Prep
[15:00 – 25:00] DOUBLE UNDERS – When to Jump
On all 3 movements today, we’ll talk about when to jump. On the rope, whether we’re doing doubles or singles, we want to jump right before the rope makes contact with the ground. Doing this is ideal for timing an efficiency. If we jump just before it hits the feet, it allows us to spend more time in the air while the rope is rotating around the body. If we jump too early, we’re more likely to stomp on the rope, make contact with the toes, or pull the feet up to compensate.
Movement Prep
30 Seconds Single Unders
30 Seconds Double Under Practice

WALLBALLS – When to Jump
In the wallball, we want to maintain momentum out of the bottom of the squat. Carrying the drive from the legs directly into the pop of the hips and the press of the arms makes for a smooth "core to extremity" wave. Pausing our upward movement at any point will put more of the work on the upper body. Look to maintain one fluid motion throughout the wallball.
Movement Prep
5 Front Squats
5 Push Press
5 Thrusters
5 Wallballs

POWER CLEANS – When to Jump
On the power clean, we can think about having two speeds. Slow below the knees, and fast above the knees. Jumping immediately from the ground will likely pull us out of a good position. Instead, let’s be patient below the knees and more explosive above the knees. Speed through the middle is the key.
Movement Prep
5 High Hang Power Cleans
5 Hang Power Cleans
5 Tempo Power Cleans (3 Seconds to Knee, Then Jump!)
5 Power Cleans

Weightlifting
[25:00-35:00]
Power Clean (Every 1:30 x 3 TnG reps x 6 sets)
Build from 65-70%
OR
Stay at 65-75% of 1RM for all sets
Hang Power Clean (Every 1:30 – 3 TnG reps x 6 sets)
build each set to moderate

Metcon
[35:00-55:00]
“Tidying Up” (AMRAP – Rounds and Reps)
AMRAP 20:
15 Power Cleans (95/65)
30 Double Unders
15 Wallballs (20/14)
30 Double Unders

OPEN(RX+): Power Cleans (115/85)

GOALS/STIMULUS
• Over the 20 minutes of work, you can expect to complete between 5-8 rounds

POWER CLEANS
• This should be a very light weight that you can cycle for larger sets within this workout
• Ideally, these sets of 15 are completed in 1-3 quick sets

DOUBLE UNDERS
• The double under sets are designed to be very small and manageable
• Choose a number that can likely be completed unbroken for you throughout

WALLBALLS
• This should be a weight that you can complete within 2 sets each round

Tidying Up (BUILD) (AMRAP – Rounds and Reps)
AMRAP 20:
15 Hang Power Cleans (75/55)
50 Single Unders
15 Wallballs (14/10)
50 Single Unders

At Home Program
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
15 Double DB Power Cleans
30 Double Unders
15 Single DB Goblet Thrusters
30 Double Unders

MODIFICATIONS
POWER CLEANS
• 20 Single DB Power Cleans
• 20 Odd Object Power Cleans

DOUBLE UNDERS
• Reduce Reps
• Single Unders
• 30 Seconds of Practice
• 30 Double Taps
• 45 Line Hops

WALLBALLS
• 30 Jumping Air Squats
• 15 Single DB Goblet Squats
• 15 Medicine Ball Squat Cleans

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