FREE W.O.D. 8/9/10am Saturday 9/12/20

11
Sep

FREE W.O.D. 8/9/10am Saturday 9/12/20

DAILY MINDSET
“Your mind is not your shoe size.” -Jim Kwik

Have you ever taken an “IQ Test”?

Chances are you have of some sort. A test that claimed to tell us our capacity in life. Where the resulting score is the equivalent of looking into a crystal ball on how successful we’ll be.

As ridiculous as that sounds, it’s a nightmare that comes to life for many. A self-fulfilling prophecy that can cut potential at the knees.

The truth of it all however, is that we know so very little about how the mind actually works. It’s still such a mystery to us. Yet, we can find ourselves building an imaginary ceiling over our heads.

In regards to one of life’s greatest mysteries, there’s one thing we can bank on… that our mind is not our shoe size.


Conditioning WOD – 30 min cap

For Time:
50/35 Calorie Machine
50 Box Jumps (24″/20″)
50 Deadlifts (185/135)
35/25 Cal Machine
35 Box Jumps (24″/20″)
35 Deadlifts (185/135)
20/15 Cal Machine
20 Box Jumps (24″/20″)
20 Deadlifts (185/135)

WORKOUT BRIEF [0:00 – 5:00]
DESCRIPTION

  • There is a little something for everyone in this balanced chipper workout that includes cardio, gymnastics, and weightlifting movements
  • This descending rep-scheme piece is designed to be on the longer side
  • The intended time range is around 25-30 minutes

DEADLIFTS

  • The bar is designed to be on the lighter side of moderate
  • This should be a weight that you can cycle for 30+ unbroken reps when fresh
  • If you completed the deadlifts in Monday’s workout, lift about 80% of the weight you used there

BOX JUMPS

  • Jump up to the box for “RX”
  • These are standard box jumps, so we’ll stand to full extension on top of the box
  • We recommend jumping or stepping down over the riskier rebounding option

GENERAL WARM-UP [5:00-12:00]
2 Rounds
30 Seconds Plate Hops Video
30 Seconds Plate Romanian Deadlifts Video
30 Seconds Box Step-ups Video
30 Seconds Push-up to Down Dog Video
30 Seconds Glute Bridge Walkouts Video

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

DEMO VIDEO: Click Here

MOBILITY [12:00-15:00]
Box Supported Calf Stretch: 1 Minute
Video

Barbell Assisted Straddle Stretch: 1 Minute
Video

TEACHING + SPECIFIC WARMUP [15:00 – 25:00]

BOX JUMPS
Touch and Go
With higher rep numbers today, we can use a “touch and go” style of box jumps to stay moving consistently. These are different from the riskier “rebounding” box jump. Here, after standing to full extension, we’d step off the box. When the second foot touches the ground, it’s time to go! Rest on top of the box as needed with this technique, but don’t spend much time on the ground.

Movement Prep
4 Box Jumps (Lower Box)
4 Box Jumps (Workout Box)

DEADLIFTS
Touch and Go
Finally, let’s make our deadlift sets today touch and go, not bounce and go. Touching the bar to the ground means controlling the weight through the full range of motion. When we bounce the bar off the ground, we have to re-catch the weight several inches up the body after the momentum of the bounce carried it there. This isn’t great for our muscles and it actually de-trains the initial pull off the floor. When we lift something off the ground in real life, it’s usually always from a dead stop. Control the transition from the way down to the way up today.

Movement Prep
With Lighter Weight:
30 Seconds Easy Deadlifts

STRATEGY + WOD [30:00-60:00]
BOX JUMPS & MACHINE

  • Cycle time can have a huge impact on box jumps
  • Just a couple seconds difference over the course of 105 total reps can be significantly different in terms of finish time
  • Below is an example between a 4 second average per rep vs. a 6 second average per rep
  • 4 Second Average Per Jump: 420 Seconds (7 Minutes)
  • 6 Second Average Per Jump: 630 Reps (10.5 Minutes)
  • Knowing that every second makes a difference with high-rep movements like this, move with a purpose while breathing through each set of box jumps
  • With machines coming before, move at a speed that supports a faster cycle time on the box

DEADLIFTS

  • While the weight isn’t that heavy, the high reps will provide a big challenge
  • The goal here is to break before your pull starts to slow and before your muscles start to excessively burn
  • This will allow you to come back for the next set quickly
  • Consider the following options for each round
  • Round of 50:
    • 2 Sets: 25-25
    • 3 Sets: 25-15-10
    • 4 Sets: 15-15-10-10
    • 5 Sets: 10’s
    • 6 Sets: 10-8-8-8-8-8
    • 7 Sets: 8-7-7-7-7-7-7
    • 10 Sets: 5’s
  • Round of 35:
    • 2 Sets: 20-15
    • 3 Sets: 15-10-10
    • 4 Sets: 10-10-8-7
    • 5 Sets: 7’s
    • 7 Sets: 5’s
  • Round of 20:
    • 1 Set: 20
    • 2 Sets: 10-10
    • 3 Sets: 8-7-5 or 10-5-5
    • 4 Sets: 5’s
    • 5 Sets: 4’s

BOX JUMPS

  • Jumping Lunges (50-35-20) Video

DEADLIFTS

  • Double Dumbbell Deadlifts (50-35-20) Video
  • Single Dumbbell Deadlifts (75-50-25) Video