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WOD

CrossFit WOD, October 17, 2020

By October 16, 2020No Comments

10.17.2020

Daily Mindset
"Seek not good from without; seek it within yourselves, or you will never find it." -Epictetus

When something goes right, we’re relatively quick to point to actions we took to get there. But when something goes wrong, it’s all too easy for us to do the opposite. To play the "blame game", where we’re using external events as excuses.

A core tenant of Mental Toughness is responsibility. To accept that we played a role. But the purpose is not to blame ourselves or throw a pity party. The purpose is that it gives us options.
When we take responsibility and look within, we now are in control. We can now focus on the moves to make to put ourselves into better position. It opens our eyes to the path forward. If we do the opposite however, and blame the externals, we have surrendered control. We won’t have any control, as the story we’re telling ourselves is that outside events determine my path.
Responsibility is a weapon. And it only comes from within.

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

Line Drills
Over the Hurdle In
Over the Hurdle Out
Knee to Chest
Cradle Stretch
Walking Samson
Toe Touches
High Knees
Butt Kickers
Side Shuffles
Skater Plyos
Toes Out Walk
Toes In Walk
Heel Walk
Toe Walk

MOBILITY

Child’s Pose on Dumbbell: 1 Minute
Dumbbell Assisted Straddle Stretch: 1:30

Teach / Specific Prep
[15:00 – 22:00]

SINGLE ARM DUMBBELL HANG CLEAN AND JERKS – Coming Down
We’re going to talk about "bringing the weight down" on the indoor movements today. In the high-rep single dumbbell hang clean and jerks, efficiency is key. We’ll touch on going into the next swing by either stopping at the shoulders first or bringing the weight straight down between the legs from overhead. We’ll also touch on using a counterbalance to stay in a good position on each rep. Check out the Daily Video for a full visual of these teaching points.

Movement Prep
With a Lighter Dumbbell:
5 Hang Power Cleans (Each Side)
5 Push Jerks (Each Side)
10 Single Dumbbell Hang Clean and Jerks (5 Each Side)

CHEST TO BAR PULL-UPS – Coming Down
Our focus on the chest to bar pull-up will be maintaining a rhythm by dialing in the push away at the top. The chest to bar pull-up requires us to get further behind the bar than a typical chin over bar pull-up. With the added range of motion and power required to make chest contact, a solid push makes our position on the way down better than dropping straight down. This push away leads to a better rhythm and smoother sets. At the top, push the bar away from the body like a bench press to initiate the start of the next kip swing.

Movement Prep
10 Scap Pull-ups Video
1-3 Strict Pull-ups
5 Kip Swings
3 Pull-ups
3 Chest to Bar Pull-ups

Primer
[22:00-27:00]

1 Round
With Workout Weights:
100 Meter Run
4 Single Arm Dumbbell Hang Clean and Jerks (2 Each Side)
100 Meter Wreck Bag Run
4 Chest to Bar Pull-ups

Metcon
[27:00-60:00]

• We expect this piece to take between 20-30 minutes to complete•
There are two potential approaches that we’ll touch on for this workout
• Option 1: Attack the runs and chip away at the indoor movements
• Option 2: Pace the runs and work through big sets on the indoor movements
• These options create a tempo within the workout, allowing you to "recover while you move"
• Pick the approach that plays to your current strengths to maximize your efforts
• For the single arm hang clean and jerk, you will Switch arms however you see fit (Every 1, 3, 5…) and select a weight you can do 35+ reps UB

Door Dash (Time)
For Time:
800 Meter Run
50 Single Arm Dumbbell Hang Clean and Jerks (50/35)
400 Meter Med Ball Run (30/20)
30 Pull-ups
400 Meter Med Ball Run (30/20)
50 Single Arm Dumbbell Hang Clean and Jerks (50/35)
800 Meter Run

OPEN (RX+): DB (50/35) + 400m runs w/ Wreck Bag (50/35) + CTB Pull Ups
Door Dash Build (Time)
For Time:
800 Meter Run
50 Single Arm Dumbbell Hang Clean and Jerks (25/15)
400 Meter Med Ball Run (20/14)
30 Ring Rows or 25 Banded Pull Ups
400 Meter Med Ball Run (30/14)
50 Single Arm Dumbbell Hang Clean and Jerks (25/15)
800 Meter Run

At Home Program
Metcon (Time)
For Time:
800 Meter Run
50 Single Arm Dumbbell Hang Clean and Jerks (50/35)
400 Meter Single Dumbbell Farmers Carry
50 Single Arm Dumbbell Hang Clean and Jerks
800 Meter Run

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