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WOD

CrossFit WOD, October 14, 2020

By October 13, 2020No Comments

10.14.2020

Daily Mindset
"Discipline is choosing between what you want now, and what you want most." -Abraham Lincoln

The desire to seek immediate gratification can be our mortal enemy. It drives us towards the comfortable choice. The safer option, or the compromise.

What we lack in those weak moments is discipline. Discipline is the willingness to stick to goals we set out to do. Emotions and conditions can tempt to sway us, where our discipline can see the temptations for what they are, and make the right decision.

This skill, as it truly is one that we can practice, has been linked many times over to being a critical component of success.

What our emotions drive us towards today, may very well be directly against what we want in the long run. So we must question them. Stacked side by side, here we need to choose. Which one do we want more? There can only be one.

Warm-up
[5:00-15:00]

For Quality
1 Minute Glute Bridges
30 Seconds Good Mornings
30 Seconds Pausing Back Squats
1 Minute Single Leg Glute Bridges (30 Seconds Each)
30 Seconds Elbow Rotations
30 Seconds Strict Press & Reach Back
1 Minute Glute Bridge Walkouts
30 Seconds Romanian Deadlifts
30 Seconds Pausing Front Squats

MOBILITY
Pigeon Pose: 45 Seconds Each Side
Table Top Stretch: 45 Seconds

Teach / Specific Prep
[15:00 – 25:00]

FULL COMPLEX
To get a good idea of what to expect from this complex, we’ll walk through all 12 reps first with a n empty barbell.

Movement Prep
Full Complex with Empty Bar

SPLIT JERK – Progression
The movement we complete the least out of all the barbell lifts is the split jerk. For this reason, we’re going to dial it in a little more before we begin our sets. Our order of operations will go as follows:
1. Figure Out Which Leg Goes Forward
2. Establish Foot Placement
3. Hold Receiving Position
4. Jump to Receiving Position (No Weight)
5. Barbell Split Jerks

Biggest Faults
The biggest faults we’ll encounter today are:
1. Too Much Weight in the Front Foot (Shift Front Knee Back)
2. Back Leg Straight (Bend Knee Under the Hip)
3. Forward Dip (Elbows and Chest Up When Dipping)

Movement Prep
Establish Forward Foot (Push Drill)
Establish Foot Position
30 Second Receiving Position Hold
9 Jumps to Receiving Positions (Pause 3 Seconds in Receiving Position)
6 Pausing PVC Split Jerks (3 Seconds in Receiving Position)
3 Pausing Barbell Split Jerks (3 Seconds in Receiving Position)

Metcon
[25:00-55:00]

• This 12-rep complex is a Barbell Conditioning piece that will challenge both our stamina and strength
• The full complex is designed to be completed without putting the barbell down
• We can keep things on track for these 6 sets by completing 1 every 5 minutes on a running clock:
• Set 1: On the 0:00
• Set 2: On the 5:00
• Set 3: On the 10:00
• Set 4: On the 15:00
• Set 5: On the 20:00
• Set 6: On the 25:00
• The goal is to climb in weight with each set as we build to a heavy complex for the day
• With a lot of reps to complete, a good place to start is likely around 45-50% of your 1RM Clean and Jerk
• Since we’re holding onto the bar for a lot of reps, the hook grip is a must in the cleans
• Balance out your cycle speed with your ability to move the weight efficiently and maintain your grip
• Your final score is the heaviest complex successfully completed unbroken
• The complex flows as follows:

High Hang Squat Clean (Pockets)
Hang Squat Clean (Above the Knee)
Squat Clean (Floor)
Push Press (No Re-Bend of Knees)
High Hang Squat Clean
Hang Squat CleanSquat Clean
Push Jerk
High Hang Squat Clean
Hang Squat Clean
Squat Clean
Split Jerk

“Big Clean Complex” (Weight)
6 Sets:
3-Position Squat Clean
Push Press
3-Position Squat Clean
Push Jerk
3-Position Squat Clean
Split Jerk
Big Clean Complex Build (Weight)
6 Sets:
3-Position Power Clean
Push Press
3-Position Power Clean
Push Jerk
3-Position Power Clean
Split Jerk

At Home Program
Metcon (Time)
For Time
30-20-10:
Double Dumbbell Power Cleans
Double Dumbbell Push Press

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