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WOD

CrossFit WOD, October 12, 2020

By October 11, 2020No Comments

10.12.2020

Daily Mindset
"It’s not how much we give, but how much love we put into giving." -Mother Theresa
Imagine we’re moving. And we have two friends, who both extend an offer to help.
The first friend writes us a check for 1,000 dollars to help with the moving expenses. Incredibly generous. The second friend doesn’t offer a dime, but instead comes to our old place, helps us pack up every box, drives with us to the new house, and unpacks everything with us into the early hours in the morning.
Fast forward two weeks later. Both friends call you to ask for a favor. Which friend are we more likely to help?
We would choose the second friend. But why? If we were to try to explain, we collectively would flow to the same, natural response… "Because they would have done it for me."
Money has relative value. But time is an absolute. If we want to make a "perishable donation", give money. If we want to make an everlasting impact, give time.

Warm-up
[3:00 – 10:00] AMRAP 5:00 – increase pace each round
5 Scap Pull Ups
10 Air Squats
5 Supermans
10 Scap Push Ups
15 Jumping Jacks
20s Right Side Plank
20s Left Side Plank

MOBILITY [10:00-15:00] Couch Stretch 1:00 per side
Pigeon Stretch 1:00 per side

Teach / Specific Prep
[15-20:00] ROW – "Drive before Pull"
Rowing is all about the leg drive. By "pulling" with your arms and upper back early, you lose a lot of your power. Today, focus on your timing, drive your hips open first, then pull the handle in to your torso.
Movement Prep
20s Legs only
20s Light row, focusing on timing
20s moderate row, pushing hard with legs, keeping stroke rate same
20s HARD row

DB Snatch – "Jump before Pull"
Same as the row, we can "sabotage" our leg power by bending that elbow to soon. For the DB Snatch, we want to jump before your bend the elbow. So, let’s aim to lock that arm out, get a big hip extension and jump before you bend your elbow to pull under the DB.
Movement Prep
3 DB DL per arm
3 DB high pulls per arm
3 alt. Db snatch per arm

Jump Squats – "All about the air"
Today we are looking for serious height on our jump squats. So each rep let’s go for max height and max hip extension.
Movement Prep
3 air squats
3 jump squats low
3 jump squats high

Weightlifting
[20:00 – 45:00] + Use 20:00 – 32:00 to build to your opening weight
+ Use 32:00 – 43:00 to complete 3 working sets
+ Use 43:00 – 45:00 to clean up
Back Squat (@10X2; 3-6-12; rest 2-3:00 between sets )
3 reps @ 106% of 10RM / 6 reps 99% of 10RM / 12 reps 91% of 10RM
Back Squat (@2011; 3-6-12; rest 2-3:00between sets)
Build to a TOUGH set of 3 reps in 3-5 sets, then 6 reps at 90% + 12 reps at 80%

Metcon
[45:00-57:00]
Metcon (4 Rounds for reps)
EMOM 12:00
1: Row 12/10 calories
2: Alt. Dumbbell Snatch (35/25) x 12
3: Jump Squats AMRAP 30s

OPEN: Row 15/12 calories + Alt. DB Snatch (50/35) + AMRAP 30s Alt. Pistols

SCORE: is total reps completed each round (calories + DB SN + Jump Squats)
Metcon (4 Rounds for reps)
EMOM 12:00
1: Row 10/8 calories
2: Alt. Dumbbell Snatch (30/20) x 8-12
3: Jump Squats AMRAP 30s

At Home Program
Metcon (5 Rounds for reps)
EMOM 25:00
1: Shuttle runs (10m legs)
2: Alt. DB Snatches x 8-12
3: Jump Squats
4: Sit Ups
5: Goblet Squats x 8-12

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