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WOD

CrossFit WOD, September 8, 2020

By September 7, 2020No Comments

9.8.2020

Daily Mindset
"The only person you are destined to become is the person you decide to be." – Ralph Waldo Emerson

Fate puts opportunity in front of us. Destiny is the result of what we choose to do with it.

In turn, destiny is a choice. Not some predetermined thing of fairy tales and lore. We can sit and allow destiny to happen to us, or we can choose to have destiny happen for us.
Don’t wait to be chosen. Choose. Decisions = Destiny.

Warm-up
[5:00 – 12:00]

:30 Each
High Knee Karaoke
Over the Hurdle
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist (Over Front Leg)
Toe Touches
High Knees
Butt Kickers
Straight Leg Hops
Side Shuffles
Side Shuffle with Jumping Jacks
Toes Out Walk
Toes In Walk
Heel Walk
Toe Walk
Outside Foot Walk
Inside Foot Walk
Fast Feet

MOBILITY
[12:00 – 15:00]

Pigeon Pose: 45 Seconds Each Side
Calf Stretch on Post: 30 Seconds Each Side

Back Squat (@10X2; 3-6-12; rest 2-3:00 between sets (#2))
3 reps @ 100% of 10RM / 6 reps 93% of 10RM / 12 reps 85% of 10RM
NOTES:
• Build to your starting weight in 2-5 warm up sets:
o Example for someone with pretty high 10RM: 3×50%, 3×65%, 3×75%, 3×85%, 3×95%
o Example for someone with lower 10RM weight: 3×65%, 3×80%, 3×90%

At Home Program
Charlie Brown (Time)
For Time (15:00 HARD CAP)
800 Meter Run
40/30 Calorie Assault Bike
40/30 Calorie Row
200 Meter Med Ball Run (20/14)

OPEN (RX+): 200m wreck bag run (50/35)
• Even the fastest times today will be over the half way point of each interval
• This means that in each round, we are resting less time than we are working
• That being said, these aren’t meant to be all out sprints, but do look to push the pace outside of your comfort zone in the first interval
• When we typically do interval workouts like this, we are going for 3-5 rounds
• Today is different, in that we only have to complete 2 rounds
• It will be mentally easier to hold your opening round paces the second time around knowing there are no more rounds to follow
• We’ll be fresh off rest for the 800 Meter Run and be able to push knowing there is rest coming after the 200 Meter Wreck Bag Run
• The stations that will have the biggest impact today will be the bike and the rower
• We are rewarded for a higher power output with a faster accumulation of calories
• Let’s try to put forth a big effort on these machines at a speed that you see yourself being able to hold for both rounds
• Holding the power outputs listed below will get you the following number of calories completed on the minute
ROW
• 800 Calories Per Hour: 13.3 Calories Per Minute
• 900 Calories Per Hour: 15 Calories Per Minute
• 1000 Calories Per Hour: 16.7 Calories Per Minute
• 1100 Calories Per Hour: 18.3 Calories Per Minute
• 1200 Calories Per Hour: 20 Calories Per Minute
• 1300 Calories Per Hour: 21.7 Calories Per Minute
• 1400 Calories Per Hour: 23.3 Calories Per Minute
• 1500 Calories Per Hour: 25 Calories Per Minute
• 1600 Calories Per Hour: 26.7 Calories Per Minute
• 1700 Calories Per Hour: 28.3 Calories Per Minute
• 1800 Calories Per Hour: 30 Calories Per Minute
• 1900 Calories Per Hour: 31.7 Calories Per Minute
• 2000 Calories Per Hour: 33.3 Calories Per Minute
ASSAULT BIKE
• 55 RPM: ~7 Calories Per Minute
• 60 RPM: ~10 Calories Per Minute
• 65 RPM: ~12 Calories Per Minute
• 70 RPM: ~15 Calories Per Minute
• 75 RPM: ~19 Calor

Charlie Brown Build (Time)
For Time (15:00 HARD CAP)
600 Meter Run
35/30 Calorie Assault Bike
35/30 Calorie Row
200 Meter Med Ball Run (14/10)
Charlie Brown Home (Time)
On the 15:00 x 2 Rounds:
800 Meter Run
Directly Into…
3 Rounds:
100′ Walking Lunge
20 Over-and-Back Hops Over Dumbbell Video
Directly Into…
200 Meter Single Dumbbell Farmers Carry (50/35)

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