CrossFit WOD, October 8, 2020

By October 7, 2020No Comments


Daily Mindset
"Your actions speak so loudly that I can’t hear what you’re saying."

It’s not about what we talk about, but what we tolerate.

When we think of our greatest role models, those we truly look up to in life, there’s a consistent commonality we’ll notice… their action under adversity. They achieved something great, under incredibly hard circumstances. They overcame a specific challenge in their darkest hour. And for that, we remember them.

Our identity isn’t shaped by the good times… but the challenging ones. In those moments, it’ll never be about what we say, but what we do


3 Rounds
30 Seconds Bike (Increasing Intensity)
30 Seconds Single Unders
30 Sceonds Down Dog
30 Seconds Alternating Reverse Lunges

Drop Ankle Stretch: 30 Seconds Each Side
Pigeon Pose: 45 Seconds Each Side

Teach / Specific Prep
[15:00 – 25:00] DOUBLE UNDERS – The Hands
When doing single unders or double unders, it’s ideal to have both hands doing equal work. To feel out if the arms are unbalanced or if one is simply less coordinated than the other, we can utilize single arm spins. Grabbing both handles with one hand, we’ll spin the rope around like we’re doing single unders on the outside of the body. Isolating the one side with the whole rope can give us good feedback into how each operates and maybe lead to better movement when we get back to normal double unders or single unders.
Movement Prep
20 Seconds Single Arm Spins (Each Side)
20 Seconds Single Unders
20 Seconds Double Under Practice
The hands should remain high up on the body in the "load back" of the kettlebell swing. One way to think about this motion is that the "hands chop the hips back". Thinking of it this way accomplished proper bell positioning on the body and helps athletes hinge with the bell instead of squatting it down.
The Finish
At the finish position of the Russian Kettlebell swing, just like with all movements, we want the spine to remain neutral. Let’s imagine that there is a wall behind us preventing a big lean back. Use the leg drive to get the weight up instead of overextending the back.
Movement Prep
With Lighter Kettlebell:
10 Kettlebell Deadlifts
10 Russian Kettlebell Swings
We will start in a standard DL stance with the KB to the outside of one foot. Drive through the floor to full extension. This version of a DL will require some additional cross lateral stability to keep our truck from twisting towards the side with the weight. Aim to keep hips and shoulders square from top to bottom of each rep.
Movement Prep
With Lighter Kettlebell:
6 Suitcase DL each side


1 Round With Workout Weights:
100 Meter Assault Bike
10 Double Unders
100 Meter Run
3 Russian Kettlebell Swings
3 Kettlebell DL


• This beefy 3-round workout includes a little bit of everything: cardio, gymnastics, and weightlifting
• The intended time range for this workout is between 24-30 minutes (8-10 minute rounds)
With meters on the bike, the exponential payoff for power output isn’t quite there like it is when we’re completing calories
• Instead, we can treat the bike similar to how we would the run
• If you have 80+ unbroken double unders when fresh, let’s complete this station as written
• If you’re not there yet, choose a variation or rep number that you can complete in 1:30 or less
• Looking to choose a slightly heavier weight on the kettlebell that can be completed

Double Agent (Time)
3 Rounds For Time
[30:00 HARD Time Cap]:
40/30 Calorie Bike
80 Double Unders
400m Run
20 Russian Kettlebell Swings (70/53)
10 Single Arm KB Suitcase Deadlift (5/side) (70/53)
Double Agent Build (Time)
3 Rounds For Time
[30:00 HARD Time Cap]:
40/30 Calorie Bike
120 Single Unders
400m Run
20 Russian Kettlebell Swings (45/35)
10 Single Arm KB Suitcase Deadlift (5/side) (45/35)

At Home Program
Metcon (Time)
Double Agent At Home

3 Rounds For Time
[30:00 HARD Time Cap]:

800m Run
80 Double Unders
20 Russian Kettlebell Swings (70/53)
10 Single Arm KB Suitcase Deadlift (5/side) (70/53)

Leave a Reply