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WOD

CrossFit WOD, October 16, 2020

By October 15, 2020No Comments

10.16.2020

Daily Mindset
"Well done is better than well said." -Benjamin Franklin

Talk is cheap. Anyone can talk. Only the few, choose to do.
There will be a point today where we will feel compelled to express our thoughts to someone. Maybe it’s how something could be done better.

Press pause in that moment. "Ductus Exemplo" is a Latin phrase that translates to: "Lead by Example". Actions will always speak louder than any words.

Warm-up
[3:00-13:00]

2 Minute Easy Row
+
30 Seconds Each
Active Spidermans
Squat to Stands
Mountain Climbers
Air Squats
Frog Hops
Box Step-ups
Slow Burpees

MOBILITY
Dumbbell Ankle Stretch: 45 Seconds (Each Side)
Dumbbell Squat Hold: 1 Minute

Teach / Specific Prep
[13:00 – 20:00]

DOUBLE DUMBBELL FRONT SQUATS – Upper Back Strength
All of the movements in today’s workout require a great deal of upper back strength to maintain a neutral torso position. A common fault across the board can be rounding forward with the upper back. We’ll work some drills to help bring focus to maintaining a rigid back position. The drill here is going to be prone extension holds from the floor. This movement works on thoracic extension, which will support a stable front rack position in the squat. See the Daily Video for a visual on the front squat and deadlift drills.
Movement Prep
1 Minute Prone Extensions (3 Second Hold at Top)
30 Seconds Dumbbell Front Squats (Light Weights)

DEADLIFTS – Upper Back Strength
The movement we’ll use to train a strong upper back position in the deadlift will be the Barbell Good Morning. This movement reinforces a good hinge pattern, while also providing great feedback for upper back positioning, as the bar rests on the shoulders. The movement pattern is the same as the deadlift, the only difference in where the bar is positioned. After completing some slow and controlled good mornings, we’ll transition to regular deadlifts.
Movement Prep
1 Minute Slow Good Mornings
30 Seconds Slow Deadlifts

ROW – Upper Back Strength
The row and the deadlift are very similar movement patterns. The focus here is the same as it was on the weightlifting movement. Keep the torso upright, head reaching tall, and back neutral to establish a strong upper back position. Sitting a little further back on the seat can also lead to a more favorable upper body position. Think about reaching the body tall, not rounding the shoulders forward. We’ll practice this by holding the catch position before rowing.
Movement Prep
30 Second Catch Position Hold
30 Second Moderate Row

Primer
[20:00-25:00]

1 Round
With Workout Weights:
3 Burpee Box Jumps
3 Double Dumbbell Front Squats
6 Deadlifts
6 Calorie Row

Metcon
[25:00-55:00]

• Today’s conditioning piece combines gymnastics, cardio, and weightlifting for a fairly balanced workout
• You’ll complete all three rounds of 3-6-9 before advancing to the rower
• The small rep numbers in the 3 rounds of 3-6-9 ideally allow for large, unbroken sets throughout
• We expect this workout to take 15-25 minutes to complete
• Stand to full extension at the top of each box jump
• Move at a steady pace on the burpee box jumps that allows for these unbroken squats and Deadlifts
• Choose a moderate set of dumbbells that ideally allows you to complete each set of 6 Front Squats unbroken throughout the workout (25+ reps UB fresh)
• Choose a moderate barbell weight that ideally allows you to complete each set of 9 deadlifts unbroken throughout the workout (30+ UB fresh)

Litter Box (Time)
3 Rounds:
3 Burpee Box Jumps (24"/20")
6 Double Dumbbell Front Squats (35’s/25’s)
9 Deadlifts (135/95)
50/35 Calorie Row
3 Rounds:
3 Burpee Box Jumps (24"/20")
6 Double Dumbbell Front Squats (35’s/25’s)
9 Deadlifts (135/95)
50/35 Calorie Row
3 Rounds:
3 Burpee Box Jumps (24"/20")
6 Double Dumbbell Front Squats (35’s/25’s)
9 Deadlifts (135/95)
Litter Box Build (Time)
3 Rounds:
3 Burpee Box Step ups (24"/20")
6 Single Dumbbell Front Squats (30/20)
9 Deadlifts (95/65)
50/35 Calorie Row
3 Rounds:
3 Burpee Box Step ups (24"/20")
6 Single Dumbbell Front Squats (30/20)
9 Deadlifts (95/65)
50/35 Calorie Row
3 Rounds:
3 Burpee Box Step ups (24"/20")
6 Single Dumbbell Front Squats (30/20)
9 Deadlifts (95/65)

At Home Program
Metcon (5 Rounds for reps)
5 Rounds:
AMRAP 3:
6 Double Dumbbell Front Squats
9 Double Dumbell Deadlifts
12 Lateral Burpees Over Dumbbells
Rest 1 Minute Between Rounds

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