CrossFit WOD, October 10, 2020

By October 9, 2020No Comments


Daily Mindset
"Your mind is not your shoe size." -Jim Kwik

Have you ever taken an "IQ Test"?

Chances are you have of some sort. A test that claimed to tell us our capacity in life. Where the resulting score is the equivalent of looking into a crystal ball on how successful we’ll be.
As ridiculous as that sounds, it’s a nightmare that comes to life for many. A self-fulfilling prophecy that can cut potential at the knees.

The truth of it all however, is that we know so very little about how the mind actually works. It’s still such a mystery to us. Yet, we can find ourselves building an imaginary ceiling over our heads.

In regards to one of life’s greatest mysteries, there’s one thing we can bank on… that our mind is not our shoe size.


2 Rounds
30 Seconds Plate Hops Video
30 Seconds Plate Romanian Deadlifts Video
30 Seconds Box Step-ups Video
30 Seconds Push-up to Down Dog Video
30 Seconds Glute Bridge Walkouts Video
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Box Supported Calf Stretch: 1 Minute
Barbell Assisted Straddle Stretch: 1 Minute

Teach / Specific Prep
[15:00 – 25:00] RUN – Touch and Go
One key to better running is spending less time with the feet on the ground. This immediate pull up with the hamstrings is similar to a basketball bouncing off the floor. We did a metronome drill earlier in the week where we maintained a cadence of 170 steps per minute. Today, our theme is keeping our movements "touch and go". On the run, this means touching the ground, not lingering on the ground. Keep this in mind for these longer runs to work on a quicker cadence.
Movement Prep
20 Seconds Pulls in Place
100 Meter Run
BOX JUMPS -Touch and Go
With higher rep numbers today, we can use a "touch and go" style of box jumps to stay moving consistently. These are different from the riskier "rebounding" box jump. Here, after standing to full extension, we’d step off the box. When the second foot touches the ground, it’s time to go! Rest on top of the box as needed with this technique, but don’t spend much time on the ground. See the Daily Video for a visual.
Movement Prep
4 Box Jumps (Lower Box)
4 Box Jumps (Workout Box)
DEADLIFTS – Touch and Go
Finally, let’s make our deadlift sets today touch and go, not bounce and go. Touching the bar to the ground means controlling the weight through the full range of motion. When we bounce the bar off the ground, we have to re-catch the weight several inches up the body after the momentum of the bounce carried it there. This isn’t great for our muscles and it actually de-trains the initial pull off the floor. When we lift something off the ground in real life, it’s usually always from a dead stop. Control the transition from the way down to the way up today.
Movement Prep
With Lighter Weight:
30 Seconds Easy Deadlifts

[25:00-30:00] 1 Round With Workout Weights
100 Meter Run
5 Box Jumps
5 Deadlifts
100 Meter Run


• The intended time range is around 25-30 minutes•
• Cycle time can have a huge impact on box jumps
• With runs coming before, move at a speed that supports a faster cycle time on the box
• The Deadlift bar weight is designed to be on the lighter side of moderate, this should be a weight that you can cycle for 30+ unbroken reps when fresh

Dead Meat (Time)
For Time:

1 Mile Run
50 Box Jumps (24"/20")
50 Deadlifts (155/105)
800 Meter Run
35 Box Jumps (24"/20")
35 Deadlifts (155/105)
400 Meter Run
20 Box Jumps (24"/20")
20 Deadlifts (155/105)

OPEN (RX+): (185/135)
Dead Meat Build (Time)
For Time:
1 Mile Run
50 Box Step Ups (24"/20")
50 Deadlifts (115/85)
800 Meter Run
35 Box Step Ups (24"/20")
35 Deadlifts (115/85)
400 Meter Run
20 Box Step Ups (24"/20")
20 Deadlifts (115/85)

At Home Program
Metcon (Time)
Dead Meat At Home

For Time:
1 Mile Run
50 Jumping Lunges
50 Deadlifts
800 Meter Run
35 Jumping Lunges
35 Deadlifts
400 Meter Run
20 Jumping Lunges
20 Deadlifts

If only 1 DB Use the Rep Scheme 75-50-25 for Deadlifts

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