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WOD

CrossFit WOD, September 9, 2020

By September 8, 2020No Comments

9.9.2020

Daily Mindset
"What is important is seldom urgent, and what is urgent is seldom important." – Dwight Eisenhower
Dwight Eisenhower lived one of the most productive lives you can imagine. It comes with no surprise that his methods for time management have been studied by many.
He creates for us a divide between two categories – urgent tasks, and important tasks. Urgent tasks are things that you feel like you need to react to. Emails, phone calls, texts, "the news". Meanwhile, important tasks are things that contribute to our long-term goals.
Said another way, urgent things often distract us from important things. They attempt to pull the veil over our eyes and seem like the things we should be doing right now.
If we can cut the fluff – the wasted minutes – and apply those towards what actually moves us forward… we’re in for a great ride. The opposite is also true. If we get caught up in only the urgent tasks, we can go through a whole day, busy-as-ever, and feel like we got nothing done by its end. Let’s take note of what we do today with a critical eye. Let’s cut the fluff.

Warm-up
[5:00 – 10:00] 30 Seconds Each
Active Samson + Air Squat
PVC Pass Throughs
PVC Straight Leg Swings
Active Spiderman + Hamstring Stretch
PVC Overhead Squats
PVC Hollow Hold
PVC Arch Hold

Snatch 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

MOBILITY [10:00 – 12:00] Barbell Thoracic Opener: 1 Minute

Teach / Specific Prep
[12:00 – 22:00] POWER SNATCH – Punch
Our singular focus on all four movements today will be on punching! . For the power snatch, we’re talking about punching the head through and hands up. This aggressive turnover with the upper body gets the weight to a balanced, locked out position quickly.
Movement Prep
3 High Hang Power Snatches
3 Hang Power Snatches
6 Power Snatches

OVERHEAD SQUATS – Punch
In the overhead squat, let’s focus on always punching up into the bar. No matter if our body is moving down or up, we always have to be pushing up against the weight that’s trying to push down on us. This leads to a strong and supported position with locked out elbows. We’ll feel this out with some tempo overhead squats.
Movement Prep
5 Tempo Pausing Overhead Squats (3 Seconds Down + 3 Seconds Pause)
5 Overhead Squats

TOES TO BAR – Punch
The thing we’re trying to nail in the toes to bar is a good arch position. Missing this position limits our power and can disrupt rhythm and timing. Imagine a pane of glass running straight down to the floor from the bar. Look to punch your chest through the window on each rep to get to that good, tight arch position.
Movement Prep
10 Scap Pull-ups
3 Strict Toes to Bar
15 Second Arch Hold on Floor
5 Kip Swings
3 Knees to Chest
3 Toes to Bar

SINGLE ARM DUMBBELL HANG CLEAN AND JERK – Punch
Similar to the power snatches, we’re looking for a hard punch on the dumbbell hang clean and jerks. Let’s think of this punch in two places. First, look to punch the elbows quickly forward in the clean to get the bell to the front rack. Second, look to punch the elbows quickly overhead in the jerk portion of the movement. Keeping a secure, but relaxed hand (not a death grip) can help with a quick punch with the elbows.
Movement Prep
Each Arm With Lighter Dumbbell:
6 Hang Power Cleans
6 Push Press
6 Hang Clean + Push Jerks (3 Each Side)

Weightlifting
[22:00 – 35:00]
Snatch Drop + Tall Snatch ( EMOM 3:00 x 1 complex)
Complete 2 Snatch Drops then 2 Tall Snatch

build small from empty bar
Power Snatch (Quick Build to a moderate single in 10:00)
Hang Power Snatch (3-5 reps Every 1:30 x 5 sets)
Build Only if form is SOLID

Metcon
[35:00 – 55:00]
Kicking & Screaming (AMRAP – Rounds and Reps)
AMRAP 20:
10 Power Snatches (95/65)
20 Overhead Squats (95/65)
30 Toes to Bar
40 Single Arm Dumbbell Hang Clean and Jerks (35/25)

OPEN (RX+): barbell (115/85) and DB (50/35)

STIMULUS/GOALS:
• This grippy piece will challenge your overhead stamina, midline, and conditioning
• Over the 20 minutes, you can expect to complete 2-3 rounds (~6:30-10 Minute Rounds)

BARBELL MOVEMENTS
• Let’s use the same weight for both barbell movements today
• Choose your barbell movement based off the movement that is more challenging for you
• his should be a load that allows you to complete both stations unbroken when fresh
POWER SNATCH
• While we’re capable of cycling touch and go reps at this station, quick singles may be the best option across the 20 minutes
• Find a pace between single reps that allows you to thrive through the overhead squats
OVERHEAD SQUAT
• we’d rather hold on here and break up the toes to bar that follow more. Look to clear this station in 1-3 quick sets

TOES TO BAR
• If you have 20+ toes to bar unbroken, complete this station as written
• If you’re not there yet, consider reducing reps or choosing a variation from "modifications"

SINGLE ARM DUMBBELL HANG
CLEAN AND JERKS
• We’ll alternate arms every 5 reps for this station
• After cleaning the bell from between the legs to the shoulder, you can push press or push jerk the weight overhead
• This should be a load that you are capable of completing for 30+ reps unbroken when fresh

Kicking & Screaming (BUILD) (AMRAP – Rounds and Reps)
AMRAP 20:
10 Hang Power Snatches (65/45)
20 Overhead Squats or Goblet Squats (65/45)
30 Anchored Toes to Bar or Sit Ups
40 Single Arm Dumbbell Hang Clean and Push Press (25/15)

Today let’s modify the OHS to Goblet Squat if you can’t comfortable and soundly OHS an empty bar or PVC

Weight on barb should be light/moderate today

Kicking & Screaming (HOME) (AMRAP – Rounds and Reps)
AMRAP 20:
10 Double Dumbbell Power Snatches
20 Single Arm Dumbbell Overhead Squats
30 Toes to Bar
40 Single Arm Dumbbell Hang Clean and Jerks

MODIFICATIONS
POWER SNATCH
•Double Dumbbell Power Snatches (10)
•Single Dumbbell Power Snatch (10 Each Side)
•Odd Object Ground to Overhead (20)
•Kettlebell Swings (20)
•Slamballs (20)
OVERHEAD SQUATS
•Front Squats (20)
•Single Arm Dumbbell Overhead Squats (10 Each Side)
•Single Dumbbell Goblet Squats (20)
•Wallballs (20)
•Medicine Ball Squat Cleans (20)
•Odd Object Overhead Squats (20)

TOES TO BAR
• Reduce Reps
• Feet as High as Possible
• Knees to Elbows/Chest/Waist
• Toe Raises
• Sit-ups (60)

SINGLE ARM DUMBBELL HANG CLEAN AND JERKS
•Barbell Hang Power Clean and Jerks (10)
•Odd Object Power Clean and Jerks(40)
•Kettlebell Swings (40)
•Slamballs (40)
•Box Jumps (40)

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