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WOD

CrossFit WOD, November 20, 2020

By November 19, 2020No Comments

11.20.2020

Daily Mindset
"You’ll miss the best things if you keep your eyes shut" -Dr. Suess
This quote is worth reading twice. We are creatures of habit. We enjoy our routines. From the morning rituals, to the way we warm up for a workout, to our regimented diets and food plans.
Although dialing in the routine is a great thing, it’s important that we remind ourselves to "keep our eyes open." What Dr. Suess’s quote alludes to is an open mind. Even when we feel we’ve found exactly what works for us, we must resist the urge to close our eyes and ears to new ideas.
There is so much to learn, experience, and challenge ourselves with. That is, if we only keep our eyes open to do so.
Always a student.

Warm-up
UP [3-12:00] 3 rounds w/ light weight plate or DB
20s jumping jacks
3 Thoracic Bridge/side
5 Cuban Press/arm
7 lateral raises
7 front raise

MOBILITY [12-15:00] Barbell Smash Triceps/Forearms 1:30/side

Teach / Specific Prep
[15-25:00] PULL-UPS – Bottom First
The pull-up is typically thought of as an upper body movement, but the lower body plays a big role in positioning and power. Here, we want to think about leading from the bottom first. The phrase we can keep coming back to is "kick-pop-pull". We’ll start with a kick of the feet, then pop the hips towards the bar, and finally pull with the arms. This order is important for finding the "weightless moment" and maintaining good core-to-extremity movement. .
Movement Prep
10 Scap Pull-ups Video
1-3 Strict Pull-ups
5 Kip Swings
5 Pull-ups

ALTERNATING DUMBBELL SNATCHES – Hands
In the dumbbell 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

Strict press – Squeeze the legs
Even though the press is primarily an upper body lift, the core and legs play a big role in it. Tighten up that torso, squeeze your legs and use all that muscle to press out.
Movement Prep
3 strict press @3131
3 strict press @10X1

Weightlifting
[25-45:00]
Strict press (@10X1; Every 2:00; 5,5,5,5; building)
30-40-50-60% of 1RM
Strict press (@10X0; Every 3:30; 5,5,5(+)*)
5×65%–5×75%–5(+)x85% of 1RM

*5(+) do a max rep set, so if you can do more than 5 reps, keep going.

Strict press (@10X0; Every 3:30; 7,7,7(+)*)
7×65%–7×75%–7(+)x85% of 3RM

*7(+) do a max rep set, so if you can do more than 5 reps, keep going.

Metcon
[45-55:00]
Big Chill (Time)
For Time (HARD cap 10:00)
25-15-5
Pull Ups
10-20-30
Alt. DB Snatch (35/25)

OPEN (RX+): DB SN (50/35)

GOALS/STIMULUS
• Today, we are looking for big sets on both the pull ups and the Dumbbell, so let’s be sure to pick a weight and a pull variation that allows for that.
• If you have 20+ unbroken pull ups, go as written. IF not there yet, let’s lower the reps or go with banded assist or Ring rows. I want every level to move fast on this one.
• Within the workout I would like to see the biggest set of each movement in 1-3 sets tops, the middle round in 1-2 sets, and the small round unbroken.
• Lets move fast today with this grippy couplet.

Big Chill (BUILD) (Time)
For Time (HARD cap 10:00)
25-15-5
Ring Rows
10-20-30
Alt. DB Snatch (25/15)

At Home Program
DB Strict Press (@3111; 4 sets x 8-10 reps; rest 1:30)
Metcon (Time)
For Time
25-15-5
Double DB Rows
10-20-30
Alt. DB Snatch

If only 1 DB/KB, complete 30-20-10 total Single Arm DB Row reps divided evenly each round

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