CrossFit WOD, October 9, 2020

By October 8, 2020No Comments


Daily Mindset
"If failure is not an option, neither is success."

We fear the one who is willing to lose it all. The one who is willing to play full out with no reserves. The one who swings for the fences.

That’s a dangerous person. Dangerous enough… to accomplish something great.
We all have a comfort zone. A status quo. It’s warm, cozy, and familiar. But it’s a box, with a ceiling and walls that we can see and touch. It’s a world that cannot grow further than what it’s already grown to.

If we want to grow, we have to climb out of that world into the unknown. To face that chance that we may fall flat on our face, because we’re walking in new ground. Yet, as much as a "swing and a miss" may sting a bit, there’s something far worse. Worse than any of that is the pain of knowing that we didn’t try.

Life is so short. There’s no time to bunt. Let’s swing for the fences.


Bike 1:00 easy
10 Thoracic Bridge (5/ side)
10 supermans
Bike 45s moderate pace
10 air squats
10 Push Ups
Bike 30s Fast pace

Foam roll Lats 1:00/side
Foam Roll Quads 1:00/side
Foam Roll upper Back 2:00

Teach / Specific Prep
[14:00-25:00] WALLBALLS – Knees Tracking
A ball dropping from 10/9 feet in the air makes this point of performance more challenging than a regular front squat, as we have to decelerate the weight. Aim to keep the knees in line with the toes as the heels stay planted on the ground. The big thing we want to avoid here is letting the knees cave in during the squat portion of the movement.
Movement Prep
30 Seconds Slow Air Squats (No Weight)
5 Tempo Medicine Ball Squats (3 Seconds Down)
5 Medicine Ball Squats
5 Medicine Ball Thrusters
5 Wallballs
PULL UPS – Tight Hollow & Arch
The two body positions we need to hit with our pull ups are the hollow and arch. The more compact we can stay in these positions, the easier it is to control the body.
Movement Prep
30s Hollow Hold on Floor
30s Arch Hold on Floor
20s Hollow Hold on Bar
20s Arch Hold on Bar
10 Scap Pull-up
10 Kip Swings
3 Strict Pull-ups
3 Pull-ups/CTB
Lateral burpees can have a very fast "cycle" time because there is no standard that requires you to stand to full extension each rep. Ideally we will find a pace that can be held for all 50 reps with little to no stopping. One way to do that is to slow down a bit but still stay low.
Movement Prep
3 frog hops
4 step back and step forward lateral burpees
4 jump back/forward lateral burpees
ASSAULT BIKE – The Shoulders
The legs are the main driver on the bike, not the shoulders. This is why we’re able to get so much more power into the bike when we stand up, as there is more weight in the pedals. While standing is likely unsustainable in this workout, we can practice standing in movement prep to focus on getting more weight into the feet for a stronger leg drive. Lean a touch forward to transfer some weight out of the seat and into the feet.
Movement Prep
15s Standing Bike
30s Sitting Bike

Wall to Wall (Time)
For time**
(30:00 HARD CAP)
75 Wallballs (20/14)
50/40 Calorie Bike
25 Pull Ups
50 Lateral Burpees Over Bar
75 Wallballs (20/14)

**Every 3:00: 5 Power Cleans (135/95) [at 0, 3, 6, 9, 12, 15, 18, 21, 24, 27]

OPEN (RX+): 25 CTB pull Ups + 3 Power Clean (185/135) every 3:00

OPEN (RX+): 25 CTB pull Ups + Power Clean (185/135)
Wall to Wall Build (Time)
For time**
(30:00 HARD CAP)
50 Wallballs (14/10)
40/30 Calorie Bike
20 Ring Rows OR 15 Banded Pull Ups
40 Lateral Burpees Over Bar
50 Wallballs (14/10)
**Every 3:00: 5 Hang Power Cleans (95/65) [at 0, 3, 6, 9, 12, 15, 18, 21, 24, 27]

At Home Program
Metcon (Time)
Wall to Wall at Home

For time

(30:00 HARD CAP)
75 SA AB Thruster
50 Lateral Burpees over DB
25/Arm DB Row
50 Lateral Burpees Over Bar
75 SA DB Thruster

Switch arms after 5 reps

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