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WOD

CrossFit WOD, November 21, 2020

By November 20, 2020No Comments

11.21.2020

Daily Mindset
"Pain versus Discomfort"
There is a common misconception about pain. Pain is not what we feel inside of a conditioning workout, or the tail end of a heavy squat set.
Real pain is different.
Pain is when we are walking through the garage and step on a nail.
Pain is when we lose a limb.
Real pain, is when we loose a loved one.
What we feel inside conditioning sets is not pain… it’s discomfort.
Training isn’t painful. It’s uncomfortable at times, but – it’s not pain.
Let’s use this as a perspective change as we enter today’s training.
Today, let’s get uncomfortable.

Warm-up
[3:00-12:00] 1 Minute Each
Active Samson + Air Squats
Barbell Warrior Squats
KB RDLs
Barbell Bent Over Rows

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] Barbell Ankle Stretch: 1 Minute
Squat Hold: 1 Minute

Teach / Specific Prep
[15:00 – 22:00] KETTLEBELL SWINGS – Get Long
The focus on both our indoor movements is getting long. This applies to several aspects of the movement:
1. Get long through the back swing of the movement. Loading the hips way back allows for more power and bigger sets than shallow swings.
2. Keep the arms long throughout the movement. With pull-ups also included here, we want to avoid bending the arms and overtaxing the biceps.
3. Make the body long at the top of the swing. Reach a tense, fully extended position with the elbow by the ears and bottom of the bell pointed towards the sky.
Movement Prep
With Lighter Kettlebell:
12 Kettlebell Deadlifts
10 Russian Kettlebell Swings
8 Full Kettlebell Swings

FRONT SQUATS – Top First
While the front squat is mainly a lower body movement, the upper body plays a vital role in keeping the bar balanced exactly where it should be. On the way down and on the way up, let’s think about the top first. During the descent on the squat, think about driving the elbows towards the ceiling. As we stand up, think about leading your way out of the hole with the elbows first. This constant upward pressure on the bar can lead to a great front rack position.
Movement Prep
5 Tempo Front Squats (3 Seconds Down, 3 Seconds Up)
5 Empty Bar Front Squats (No Tempo)
5 Light Weight Front Squats

Primer
[22:00-30:00] 1 Round With Lighter Weight:
5 Front Squats
100 Meter Run
5 KBS

1 Round With Workout Weight:
5 Front Squats
5 KBS

Metcon
[30:00-60:00]
Street Sweeper (Time)
For Time: (27:00 HARD TIME CAP)
21 Front Squats (115/85)
200 Meter Run
21 Kettlebell Swings (53/35)
200 Meter Run
18 Front Squats
200 Meter Run
18 Kettlebell Swings
200 Meter Run
15 Front Squats
200 Meter Run
15 Kettlebell Swings
200 Meter Run
12 Front Squats
200 Meter Run
12 Kettlebell Swings
200 Meter Run
9 Front Squats
200 Meter Run
9 Kettlebell Swings
200 Meter Run

OPEN (RX+): FS (135/95) and KBS (70/53)

GOALS/STIMULUS
• With a descending rep scheme and running between the more challenging movements, the structure of this workout will allow us to work through large sets on both the squats and the swings
• We can expect this piece to take between 18-25 minutes to complete

FRONT SQUATS
• We’re looking to move a light-moderate weight on the front squat today
• This should be a weight that allows you to complete all sets within 1-2 sets
• The barbell will start on the floor, not out of a rack
• You can squat clean the first rep if you’d like to
Kettlebell swings
• Let’s select a KB weight you can complete 30+ reps unbroken.
• Within the workout we are aiming to complete each set in 1 or 2 sets max
• If you’re not there, consider reducing the weight or reps

Street Sweeper (BUILD) (Time)
For Time: (27:00 HARD TIME CAP)
21 Front Squats (115/85)
200 Meter Run
21 Russian Kettlebell Swings (45/25)
200 Meter Run
18 Front Squats (95/65)
200 Meter Run
18 Kettlebell Swings
200 Meter Run
15 Front Squats
200 Meter Run
15 Kettlebell Swings
200 Meter Run
12 Front Squats
200 Meter Run
12 Kettlebell Swings
200 Meter Run
9 Front Squats
200 Meter Run
9 Kettlebell Swings
200 Meter Run

At Home Program
Metcon (Time)
For Time:
21-18-15-12-9:
Single KB/Dumbbell Goblet Squat
Kettlebell Swings
Run 200 between each set (same format as class workout)

MODIFICATIONS
FRONT SQUATS
• Double Dumbbell Front Squats (Equal Reps)
• Single Arm Dumbbell Front Squats (Equal Reps)
• Dumbbell Goblet Squats (Equal Reps)
• Wallballs (Equal Reps)
• Air Squats (2x Reps)
• Jumping Air Squats (Equal Reps)

200 METER RUN
• 250 Meter Row
• 200 Meter Ski Erg
• 12/9 Calorie Assault or Echo Bike
• 20/14 Calorie Schwinn Bike
• 15 Shuttle Runs [10 Meters]

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