New Cause!- W.O.D. Monday 6/1/20

31
May

New Cause!- W.O.D. Monday 6/1/20

NEW CAUSE THIS MONTH!

This June, we are excited to partner with Plant with Purpose to help plant trees and slow deforestation!

Every 10 check-ins this month will help plant a tree. The hashtag this month is #PlantATree.

Plant With Purpose has planted over 28 million trees around the world and plays an important role in halting deforestation – one of the world’s most urgent, ongoing threats. This is why Plant With Purpose focuses on tree planting and reforestation. Trees filter water, protect and build soil, and regulate climates. To address the root causes behind deforestation, Plant With Purpose helps farmers gain sustainable agriculture knowledge. As farmers increase their income, the practice of cutting trees loses its appeal. Plant With Purpose families have cut poverty into a third of what it once was. If you want to learn more about Plant with Purpose you can check them out at plantwithpurpose.org.

Thanks for checking in this month to help slow deforestation through sustainable agriculture!


DAILY MINDSET
“Our greatest fear in life should not be failure. Our greatest fear in life should be succeeding in things that don’t matter.” – Francis Chan

One of life’s greatest tragedies: we tend to think that things will be different if we achieve more, win more, or make more money. But if those things have never changed us before, even if we win the world… would it change us today? Like thirsty people guzzling salt water, it’s a never-ending cycle that does not lead to fulfillment.

Yet we can work tirelessly for that next finish line, putting all of eggs in that basket, wishing, hoping, and working tirelessly to get there. One of our greatest fears, as written in the quote above, is to get there, and to realize… we didn’t climb the right ladder. It didn’t bring us to where we wanted to be. How we wanted to feel.

It always boils down to this – the quality of our relationships, the positive influence we impart on others, and who we become in the process. Hustle is crucial, but placing first things first is absolutely vital. Which ladder are we climbing today?


Conditioning WOD – 15 minutes

For Time:
50 Devil’s Press (50’s/35’s)

You must complete these devil presses in intervals to increase intensity. Sew below.

2,2-2,2-2,2-3 Intervals Style:
*2 min on, 2 min rest, 2 on, 2 off, 2 on, 2 off, 3 min on… done.

Each interval buy in with:
35 Double Unders
5 Lateral Dumbbell Burpees
Max Devil’s Press in Time Remaining

DESCRIPTION

  • This workout consists of 4 short and fast intervals
  • The first three intervals last for 2 minutes, with the final lasting 3 minutes
  • There is 2 minutes of rest between intervals
  • After completing the double unders and lateral dumbbell burpees, you’ll complete as many Devil’s Press as your can with the remaining time
  • Your workout will continue until you have finished 50 total Devil’s Press
  • As a recap, the workout flows as follows:
    AMRAP 2
    Rest 2 Minutes
    AMRAP 2
    Rest 2 Minutes
    AMRAP 2
    Rest 2 Minutes
    AMRAP 3
  • Record the total time (including rest) it takes to complete the 50 reps
  • If you do not finish the Devil’s Press after the final AMRAP 3 is over, write your score as 15:00 and note total reps completed
  • Stagger athletes on opposite intervals if you are short on equipment

DEVIL’S PRESS

  • This movement is a combination of a dumbbell burpee and a double dumbbell snatch
  • The chest should make contact with the floor on each rep
  • Swing the bells overhead without pausing at the shoulders
  • Choose a moderate weight that allows you to complete 10+ reps within each interval
  • Click Here for a demo video

DOUBLE UNDERS & LATERAL DUMBBELL BURPEES

  • These two stations combined are designed to take under 45 seconds to complete, giving you plenty of time to accumulate dumbbell reps
  • Adjust numbers or variations as needed to accomplish this
  • You can jump up or step up out of the burpee
  • The feet should pass over the handle of the dumbbell
  • There is no need to stand to full extension when jumping over the handle

GENERAL WARM-UP IF NEEDED
30 Seconds Each
Single Unders
Active Spidermans Video
Mountain Climbers Video

Single Unders
Active Samson Video
Frog Hops Video

Single Unders
Push-up to Down Dog Video
Slow Burpees

MOBILITY
Pigeon Pose + Lat Reach: 45 Seconds Each Side
Video

Child’s Pose on Dumbbell: 45 Seconds
Video

TEACHING
LATERAL DUMBBELL BURPEES

Snap the Feet
Let’s focus on being snappy on each movement today during these quick intervals. In the burpee, this means being snappy with the feet. Don’t just jump the feet up to outside the hands when getting off the ground – snap them up. The more snappy we are here, the more efficient the transition is from getting off the ground to getting over the dumbbell. This will also transfer over well to the burpee portion of the Devil’s Press.

DOUBLE UNDERS
Snap the Wrists
In the double under, let’s focus on being snappy with the wrists. This quick snap of the wrists will feel similar to flicking water off the hands (with all the hand washing happening right now, this should be second nature!). A fast rotation of the wrist instead of the shoulders will allow for more efficiency during this movement and likely prevents some trips due to a slow and loopy rope path.

Movement Prep
20 Seconds Wrist Rotations (No Rope)
20 Seconds Fast Single Unders
20 Seconds Double Under Practice

DEVIL’S PRESS
Snap the Hips
The Devil’s Press is a challenging movement that requires us to get two dumbbells overhead in one fluid motion. This big range of motion will be easier to cover if we’re snappy with the hips. Similar to a kettlebell swing, we don’t want to just use the arms to swing the bells overhead. We want to snap the legs straight by squeezing the quads and glutes to drive the weight to the finish position. The more aggressive this snap, the easier the bells will go up.

Controlling the Dumbbells
Controlling the dumbbells will also be important in this movement. There are 2 places in particular we can keep in mind:

  • On the Floor: Make sure to position the bells wide enough (at about shoulder width) to allow the chest to contact the floor on each rep.
  • Back Down to the Floor: Stopping at the shoulders on the way back down to the floor can slow down the weight and make it easier to stay under control and in a good position.

Movement Prep
With Lighter Weights:
5 Double Dumbbell Push Press
5 Double Dumbbell Swings (Finish Overhead)
5 Double Dumbbell Burpees (Bells Between Legs)
5 Devil’s Press

MODIFICATIONS
DEVIL’S PRESS

  • Single Arm Alternating Devil’s Press Video
  • Odd Object Devil’s Press Video
  • Barbell Power Snatch (115/85)

DOUBLE UNDERS

  • Reduce Reps
  • 60 Single Unders
  • 30 Seconds of Practice
  • 15 Over and Back Dumbbells Hops Video
  • 35 Line Hops Video
  • 35 Double Taps Video

LATERAL DUMBBELL BURPEES

  • Lateral Barbell Burpees
  • Regular Burpees

STRATEGY + WOD [35:00 – 60:00]
GENERAL

  • With short intervals and rest built in, look to move with a purpose through each round
  • The numbers on the jump rope and burpees are pretty small, allowing you to turn the brain off a bit and focus on speed
  • Once you get to the Devil’s Press, look to settle into a strong rhythm
  • It can be helpful to mark a spot on the floor with tape or chalk for your dumbbells
  • This allows you to easily find the ideal spot for them when going into the next rep
  • Being just 1-2 seconds more efficient over the course of 50 reps can be the difference of almost 1-2 minutes when all is said and done
  • Move fast and work hard, then recover

ACCESSORY
OPTION 1: BODY ARMOR [A]
AMRAP 7:
7 Close Grip Push-ups Video
7 Wide Grip Push-ups Video
7 Hand Release Push-ups Video
30 Banded Pull-Aparts Video

OPTION 2: BODY ARMOR [B]
Ascending Ladder For 6 Minutes:
2 Strict Ring Dips
:10 Second L-Sit Hold Video
4 Strict Ring Dips
:10 Second L-Sit Hold
6 Strict Ring Dips
:10 Second L-Sit Hold

Add (2) Strict Ring Dips Per Round