CrossFit WOD, October 15, 2020

By October 14, 2020No Comments


Daily Mindset
"The only person you are destined to become is the person you decide to be." -Ralph Waldo Emerson

Fate puts opportunity in front of us.
Destiny is the result of what we choose to do with it.
In turn, destiny is a choice. Not some predetermined thing of fairy tales and lore. We can sit and allow destiny to happen to us, or we can choose to have destiny happen for us.
Don’t wait to be chosen… instead choose. Decisions = Destiny.


3 Rounds
30 Seconds Single Unders
30 Seconds Push-up to Down Dog Video
30 Seconds Banded Single Arm Rows (15 Seconds Each) Video
30 Seconds Banded Pull Aparts Video

Pec Stretch on Wall/Rig: 1 Minute (Each Side) Video
Overhead Stretch on Wall/Rig: 1 Minute Video

Teach / Specific Prep
[15:00 – 25:00] STRICT DIP/RING DIP – Top
Our main focus for the day will be the strict ring dip, as it’s not a movement we cover often. We’re going to talk about what happens at the top, middle, and bottom of the movement for a full range of motion overview. Take a look at the Daily Video for a visual or the Strict Ring Dip teaching points. At the top of each rep:
• Straps set to shoulder width with rings tight to body
• Elbows completely locked with hard press down
• Initiate the dip with elbows back, shoulders forward
• Rings remain glued to the body
• Shoulders are lower than the elbows
• Rings are still held tight to the body
The ring dip can be a tough movement to complete. There are several variations we can use to get the proper stimulus. Consider the following options:
• Push-ups
• Static Holds (5 Seconds Per Rep)
• Banded Ring Dips
• Jumping Negatives (Jump to Top, Slowly Lower)
• Box Dips
• Ring Push-ups
• Feet Assisted Dips
Movement Prep
Set Straps to Shoulder Width
10 Second Top Hold
10 Second Bottom Hold
3 Jumping Negatives
3 Strict Ring Dips
STRICT PULL-UP – Adding Weight
The easiest option to add weight will be to squeeze a dumbbell tight between the legs. Other things to consider for this movement:
• Ensure full range of motion (Chin Over, Elbows Locked)
• "Weighted" is relative – still use bands, rings, or no weight as needed to go "heavier" than normal
Movement Prep
10 Scap Pull-ups Video
1-3 Strict Pull-ups
DOUBLE UNDERS – Arms Relaxed
With a lot of arm movements happening in this workout, we want to keep the arms relaxed when jumping rope. Keep the arms and hands relaxed today, as this better allows you to rotate from the elbows and wrists for efficient movement.
Movement Prep
20 Seconds Single Unders
20 Seconds Double Under Practice

[25:00-40:00] • We’ll have 15 minutes to build to a "heavy" set of 3 on each movement
• Heavy is relative for every athlete
• For some, this could mean adding an external weight
• For others, this could mean using a lighter band than they typically do
• On all sets, let’s ensure good technique and full range of motion
• Spend about 6-7 minutes on each movement
• With this being for strength, don’t rush into the next set, use the rest
Weighted Pull-ups (Weight)
Weighted Dip (Weight)

[45:00-55:00] • Today’s workout is all about good sets of dips & strict pull-ups
• Since these are strict movements, breaking them up at the right time is important for maintaining your effort across the 9 minutes of work
• If we go too big too early, or fail a rep, only a significant amount of rest will allow the arms to recover
• Sets of 1-3 may be the best option for allowing you to continue chipping away
• The work you see in the workout description, the rounds of 3 and 6, are essentially the buy-in for the larger sets of 9-12-15…
• Use Jump Rope as a chance for the pressing and pulling muscles to relax a bit
Up & Under Build (AMRAP – Rounds and Reps)
3 Push Up
3 Banded Strict Pull Ups OR Ring Rows
50 Single Unders
6 Push Up
6 Banded Strict Pull Ups OR Ring Rows
50 Single Unders
**[Climb By 3 Reps Each Round]

At Home Program
Metcon (AMRAP – Rounds and Reps)
10 Renegade Rows
200 Meter Run

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