W.O.D. and Endurance Tuesday 3/2/21

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Mar

W.O.D. and Endurance Tuesday 3/2/21

If you haven’t signed up for the CrossFit Open, do it! The explanation and the link to register are below, as well as a few points for FIRST TIME PARTICIPANTS!

  1. STOP VIEWING SCALED WORKOUTS WITH NEGATIVITY. EVERYONE HAS THEIR OWN STARTING POINT.
  2. DON’T SET EXPECTATIONS. APPROACH THE OPEN WITH AN ‘OPEN’ MINDSET.
  3. IF YOUR GYM HOSTS EVENTS DURING THE OPEN, ATTEND THEM. (we will be doing a “Friday Night Lights” event)
  4. ACTUALLY LOOK AT THE LEADERBOARD. COMPETITION CAN PUSH YOU TO NEW LIMITS.
  5. USE YOUR ACCOMPLISHMENTS IN THE OPEN TO SET GOALS FOR THE NEXT YEAR OF TRAINING.

Register for the Open- https://open.crossfit.com/


*Daily and endurance will be the same workout today…


DAILY MINDSET
“I would rather die of passion than boredom.” – Vincent Van Gogh

There are times in our lives, whether it be during training, at work, or at home, where we question the choices we’ve made. They arrive shortly after we make an important decision. A form of “buyers remorse”, where we wonder if we’re on the right path. As humans, that’s what is safe to us, and we seek it out… knowing with certainty, in uncertain times, that we’re on the best path forward.

But… do we really?

Think back to a moment of uncertainty. Think of the first day we first talked to our significant other. The first time we went on a roller coaster ride. The first time we walked into a CrossFit gym.

Uncertainty makes us feel alive. Those moments are etched into us forever, and are some of our fondest memories. If everything was known, expected, and pre-determined, life would be so horribly boring. It wouldn’t be a life at all. Where others may run from uncertainty, let’s embrace it for what it is, and create the life of memories we’ll look back on with pride.


Conditioning AND Endurance WOD -22 minutes

As many rounds +reps as possible in 22 minutes of…
20 Single Dumbbell Alternating Power Snatches (50/35)
20 Box Overs (24″/20″)
20 Single Dumbbell Hang Clean & Jerks (50/35)
20/14 Calorie Row, 15/12 Bike, Ski OR 200m Burden Run (with med ball 20/10)

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

  • The goal of this medium length workout is to keep moving forward for the majority of the duration with little to no breaks
  • Over the 22 minutes of work, athletes can expect to complete 3-4 rounds

SINGLE DUMBBELL ALTERNATING POWER SNATCHES

  • Switch arms each rep for a total of 10 each side
  • Choose a weight you can complete in no longer than 1:30

SINGLE DUMBBELL HANG CLEAN & JERKS

  • Switch arms every 5 reps for a total of 10 each side
  • This should also be a weight you can complete in no longer than 1:30
  • The weights for both dumbbell movements are ideally the same
  • Click Here to see a demo video

BOX OVERS

  • There is no need to stand to full extension on the top of the box
  • We recommend jumping down or stepping down instead of rebounding* Stagger by 2 minutes if you’re short on bikes

GENERAL WARM-UP [5:00-12:00]
Machine Warmup
2 Minutes Easy

Box Warmup
1 Minute Box Step-ups Video

30 Seconds Each
Knuckle Drags Video
Active Samson Video
Active Spidermans Video
Alternating Bird Dogs Video
Push-up to Down Dog Video
Side Plank (15 Seconds Each) Video

MOBILITY [12:00-18:00]
Pigeon Pose on Box: 2 Minutes Each Side
Video

Child’s Pose on Box: 1 Minute
Video

TEACHING [18:00-25:00]

BOX OVERS
Feel the Feet

  • Let’s aim to jump and land from a more balanced foot position
  • If we’re jumping and landing in the toes here, we’re losing some power and balance, as well as training ourselves to move the same when we get to the dumbbell
  • See if you can keep the heels on the ground until the lower body fully extends
  • Aim to land with the whole foot on the box with the heels down

Movement Prep

  • 5 Low Box Overs
  • 3 Workout Height Box Overs

DUMBBELL MOVEMENTS
Active Shoulder

  • Let’s aim for an active shoulder during the hinge and the overhead portion of the lift
  • It’s common here to let the single arm dangle, because it makes it a little easier to get to the floor
  • Keep the shoulder tucked back in both movements during the hinge
  • When we’re overhead, aim for a stacked arm position (shoulders, elbow, wrist)
  • Check out the Daily Video for more on this teaching point

Movement Prep
Each Side With Lighter Dumbbell:

  • 5 Deadlifts
  • 5 Russian Swings
  • 5 Hang Cleans
  • 5 Strict Press
  • 5 Snatches
  • 5 Hang Clean and Jerks

PRACTICE ROUNDS [25:00-35:00]
1 Round
With Lighter Weight:
6 Single Dumbbell Alternating Power Snatches
6 Box Overs
6 Single Dumbbell Hang Clean & Jerks
6 Calorie Machine

1 Round
With Workout Weight:
4 Single Dumbbell Alternating Power Snatches
4 Box Overs
4 Single Dumbbell Hang Clean & Jerks
4 Calorie Machine

STRATEGY + WOD [35:00-60:00]
DUMBBELLS

  • Let’s bring our focus to the dumbbell movements first, as those are the only stations we’d break-up today
  • It can be helpful to split these movements right down the middle and think of it as 10-10
  • Aim to get to at least 10 reps before deciding whether or not to take a break
  • This works out especially well for single arm movements, where one side gets a little break while the other works

BOX OVERS & BIKE ERG

  • Whatever speed you set at the beginning of each of these movements, look to hold that for all 20 reps
  • We have a screen on the bike that’s easy to monitor this on, but we don’t on the box jump overs
  • It’s important to establish and stick with a sustainable rhythm on the box
  • We’d never completely stop on the bike, so let’s also aim for that on the box – constant movement without breaks

MODIFICATIONS
DUMBBELL POWER SNATCHES

  • Kettlebell Swings
  • Plate Ground To Overhead
  • Light Barbell Power Snatches

BOX OVERS

  • Line Hops
  • 2x Double Unders
  • Squat Jumps

DUMBBELL HANG POWER CLEAN AND JERKS

  • Kettlebell Swings
  • Plate Ground To Overhead
  • Light Barbell Clean And Jerks

Extra Work (before or after class)

Cardio Interval Work

Run, Row, or Bike
3 Rounds (18 Minutes):
3 Minutes Moderate Pace
3 Minutes Hard Pace

Directly Into…

5 Rounds (10 Minutes):
1 Minute Moderate Pace
1 Minute Hard Pace