W.O.D. Monday 11/30/20

29
Nov

W.O.D. Monday 11/30/20

First day of GRIT Bootcamp is today! Sign ups are until midnight 11/29 as we start our 4 week intro Bootcamp on 11/30 on Mon/Wed/Fri at 10am! This coupled with daily CrossFit programming, we can’t wait to see the transformations! #CFRGRIT


Strength – 15 minutes

Building in weight, off the rack, complete 5 sets of 8 front rack lunges R/L=2 (aim to rest 2-3 minutes between sets)

*If you pick up the bar, you must complete all 8 steps. Do not game this for one final max effort set, but rather use this for strength/volume training and embrace all 5 sets of 8. You need each of these sets to make positive gainzzz 🙂


DAILY MINDSET
“There will never be better you, than you.”
 
There is a lot to be said about authenticity.
The first definition inside Merriam-Webster reads, “worthy of acceptance or belief.”
If there’s one sure way to find failure in something, it’s through not being ourselves. It just doesn’t pan out in the long run. While we always remain a student, the harm lies when we blur the lines between emulating the traits of our mentors… with trying to actually be them.
 
Our mentors do not wish for us to follow in their footsteps.
Our mentors wish for us to go further. To blaze the path further than before.

We have incredible leaders to guide us. But it is now on us to push even further. And there’s no one suited better for that, than you.


Conditioning WOD – 15 minutes

As many rounds + reps as possible in 15 minutes of…
50/35 Calorie Ski Erg/Bike or 65/50 Rower
50 Single Dumbbell Hang Snatches (50/35)
50 Single Dumbbell Reverse Lunges (50/35)
50 Pullups

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

  • Looking to grind through this 15-minute workout that consists of mostly weightlifting movements
  • Your score for the day is total rounds and reps completed
  • The goal is to choose weights that allows you to complete at least 1 round

SINGLE DUMBBELL HANG SNATCHES

  • This should be a weight that you can move for 30 reps unbroken when fresh
  • We’ll alternate arms every 5 reps today

SINGLE DUMBBELL REVERSE LUNGES

  • Hold the dumbbell however you’d like here (hang, goblet, shoulder)
  • Alternate legs on every reps
  • The back knee should touch the ground in the bottom

GENERAL WARM-UP [5:00-12:00]
1 Minute Each
Easy Machine
Active Samson Video
Push-up to Down Dog Video
Dumbbell Glute Bridges (Bell on Hips) Video
Single Dumbbell Strict Press (30 Seconds Each) Video

Dumbbell Assisted Straddle Stretch: 1 Minute
Video

Single Arm Lat Stretch on Wall: 30 Seconds Each Side
Video

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

SINGLE DUMBBELL REVERSE LUNGES
Bell Tight

  • There are several options on how to hold the bell for the lunges
  • You can hold it goblet style, resting on the shoulder, or in the hang position
  • On the shoulder might be the most efficient for large sets of 50
  • This keeps the weight attached to the body, making it more like a weight vest than an external object

Movement Prep

  • 12 Reverse Lunges (No Weight)
  • 6 Single Dumbbell Reverse Lunges (Light Weight)

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

  • We can break these movements up into two categories
  • Keep Moving: Machine & Lunges
  • Chip Away: Dumbbell Hang Snatches & Pullups
  • The machine and lunges are all about settling into a steady groove
  • The best way to stay moving on the lunges is to get the dumbbell in a comfortable position from the beginning, likely resting on one shoulder
  • Pick the break-up option that keeps your rest between sets to a minimum:
  • 2 Sets: 25-25
  • 3 Sets: 25-15-10
  • 4 Sets: 15-15-10-10
  • 5 Sets: 10’s
  • 6 Sets: 10-10-8-8-7-7
  • 10 Sets: 5’s

MODICFICATIONS

50 SINGLE DUMBBELL REVERSE LUNGES

  • 50 Jumping Lunges
  • 50 Weighted Reverse Lunges (Empty Bar, Kettlebell, Ball)

50 Pullups

  • 50 Banded Pullups
  • Reduce Reps
  • 50 Jumping Pullups
  • 50 Ring Rows

OPTION 1 – Extra Work

Gymnastics
Strict Handstand Push-ups

5 Sets:
30% of Max Strict Handstand Push-ups

Rest as Needed Between

***If you cannot do Strict HSPUs convert this accessory to kipping handstand pushups to still practice


OPTION 2 – Extra Work

Midline

4 Giant Sets:
15 Barbell Hip Thrusts
30 Second Side Plank (Each Side)

Rest as needed between sets