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WOD

CrossFit WOD, October 7, 2020

By October 6, 2020No Comments

10.7.2020

Daily Mindset
"No one was ever wise by chance" –Seneca

Let’s pretend we have two individuals out hiking in the woods.

The first trips over a root, and after scrambling back to his feet, kicks the root in frustration and storms off. The second individual trips over the very same root as well, but has a different response. After gathering himself, he looks around, refreshing himself of the importance to scan the path ahead. He then moves on, now paying closer attention to the ground in front of him.

One took the effort to learn from it, one did not. Wisdom isn’t by chance. It is by choice.

Warm-up
[3:00-10:00]

30 Seconds Each
Active Spidermans
PVC Pass Throughs
Mountain Climbers
PVC Overhead Squats
Frog Hops
PVC Front Squats
Slow Burpees
PVC Thrusters
+
Overhead Squat Biased Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats

Teach / Specific Prep
[10:00 – 20:00]

BARBELL MOVEMENTS – Jump Hard
There are six different barbell movements, but we’ll keep our focus simple today. Although the weight is light, the volume of reps will be challenging. Instead of muscling the weight up, let’s focus on jumping hard. However, there is a difference between jumping hard and jumping high. Rather than jumping high off the ground, especially in the Olympic lifts, we want to jump hard to transfer the force from the push into the ground directly into getting the barbell moving up.. This can be demonstrated with a high and floating bodyweight jump vs. a hard and fast bodyweight jump. Take a look at the Daily Video for a visual of this teaching point.
Movement Prep
5 High Jumps (No Weight)
5 Hard Jumps (No Weight)
5 Power Cleans
5 Hang Power Snatches
5 Front Squats
5 Push Press
5 Thrusters
5 Overhead Squats

Weightlifting
[20:00-30:00]
Front Squat (1 reps x EMOM 10:00; @10X1)
build to a tough single for the day

Primer
[30:00-35:00]

1 Round With Lighter Weight:
4 Burpees
4 Power Cleans
4 Thrusters
4 Push Press
4 Hang Power Snatches
4 Overhead Squats
4 Front Squats

1 Round With Workout Weight:
2 Burpees
2 Power Cleans
2 Thrusters
2 Push Press
2 Hang Power Snatches
2 Overhead Squats
2 Front Squats

Metcon
[35:00-55:00]

• Today’s workout is all about getting started on the barbell movements as quickly as possible following the burpees
• The burpees are essentially the "recovery" of the workout
• A good way to think about each barbell movement is 2 sets of 10

20 Questions (Time)
For Time**
18 Minute Cap
20 Power Cleans (75/55)
20 Thrusters (75/55)
20 Push Press (75/55)
20 Hang Power Snatches (75/55)
20 Overhead Squats (75/55)
20 Front Squats (75/55)

**On the Minute 5 Burpees

(RX+): barbell (95/65)
20 Questions Build (Time)
For Time**
18:00 Cap
20 Hang Power Cleans (65/45)
20 Thrusters (65/45)
20 Push Press (65/45)
20 Hang Power Snatches (65/45)
20 Overhead Squats (65/45)
20 Front Squats (65/45)
**On the Minute: 3 Burpees

At Home Program
Metcon (Time)
20 Questions at Home

For Time**
30 Power Cleans
30 Thrusters
30 Push Press
30 Power Snatches
30 Overhead Squats
30 Front Squats

**Every Minute 5 Burpees

Complete Single arm and switch any style you like, but ensuring even reps on each arm.

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