W.O.D. Wednesday 6/23/21

22
Jun

W.O.D. Wednesday 6/23/21

DAILY MINDSET
“No one was ever wise by chance” – Seneca

Let’s pretend we have two individuals out hiking in the woods.

The first trips over a root, and after scrambling back to his feet, kicks the root in frustration and storms off. The second individual trips over the very same root as well, but has a different response. After gathering himself, he looks around, refreshing himself of the importance to scan the path ahead. He then moves on, now paying closer attention to the ground in front of him.

One took the effort to learn from it, one did not.

Wisdom isn’t by chance. It is by choice.


Strength – 15 minutes

Within the 15 minutes, complete 2 scored sets of 7 reps of bench press, and record each attempt. This total will be added together automatically for a combined total for your score.


Conditioning WOD – 14 minutes

As many reps as possible in 14 minutes of…
20 Double Kettlebell Front Rack Lunge (55s/35s) R/L=1
10 Burpees
20 Ring Rows

  • Score = The number of rounds & reps accumulated in 14:00

*If low on KBs, use dumbbells of similar weight 50s/35s and note in Sugar WOD. But DBs must remain in front rack.
*Ring Rows – To RX this movement, to start, the athlete needs to lower the rings so the body is as close to parallel as possible to the ground. The arms must be straight at full extension, then the rings must touch the chest at the top = 1 rep

WORKOUT BRIEF [0:00-5:00]
STIMULUS
14:00 workout.
One round should take ~2:30-3:30
The goal is 4-6 rounds
Watch out for the Ring Row! It’s one of the most under-utilized movements in CrossFit. When done correctly, they will put you on your butt, shaking out the arms.

DOUBLE KETTLEBELL FRONT RACK LUNGE
20 Lunges should take ~1:00 (on the very long end)
A set of 20 should be cleared in 1-2 sets. Ideally, unbroken throughout the workout.

BURPEE
10 Burpees should take ~:30 – 1:00

RING ROWS
20 Ring Rows should take ~1:00-1:30
To RX this movement, athlete needs to lower rings so the body is as close to parallel as possible to the ground. The arms must be straight at full extension, then the rings must touch the chest at the top = 1 rep
Aim for no more than 2 – 3 sets per 20 reps.

GENERAL WARM-UP [5:00-14:00]
Get Hot/Activation
:30 Jumping Jacks
:30 Active Spiderman + Reach Video
:30 Scap Push-ups
:30 Slow and controlled air squats
:30 Jumping Jacks
:30 Inchworm to Push-up Video
:30 Step-Back Lunges

30 Front Plank Shoulder Taps

Mobility
:45 Each Side Couch Stretch Video
:45 Each Side Banded Lat Stretch Video
:45 Each Side Banded Cross Body Stretch Video

SPECIFIC WARM-UP / TEACHING [20:00-27:00]
FOCUS: THE RING ROW – THE STANDARDS & EXECUTION DAILY VIDEO
The Ring Row is a fantastic tool for developing upper body strength and grip. We will see more of these as we progress! Today, we will focus on how to do a Ring Row correctly, and what scales are available to ensure we are meeting the standards and getting the most out of this movement.

** Burpee (2:00)**
:30 Frog Hops (Wide feet) Video
5 Tall Burpees – HIGH jump!
5 Slow Burpees – Small jump

** RIng Row (2:00)**
6 Ring Rows – feet underneath the pull-up bar w/ :3 pause at top and bottom
6 Ring Rows – walk feet one foot forward
1:00 Ring Row Practice – find a challenging level, that allows for 10 consecutive reps.

** Double Kettlebell Front Rack Lunges (3:00)**

  • 10 Bodyweight Lunges
  • 10 Single Kettlebell Goblet Lunges
  • 10 Double Kettlebell Front Rack Lunges (Assess the Rack Position)

PRACTICE ROUND & BATHROOM BREAK [31:00-36:00]
1 Round
6 Double Kettlebell Front Rack Reverse Lunges
6 Burpees
6 Ring Rows

WORKOUT [36:00-50:00]
STRATEGY/EFFICIENCY TIPS (FOR ATHLETES)
Our hands are above our heart and working for a lot of this workout which makes breaks/pacing that much more important.
Aim for no more than one break on Lunges.
Steady on the Burpees.
Aim for 2-4 breaks on the Ring Rows, especially as the rounds progress.
Try to always be moving. This workout is potent because it allows for constant movement.
Most rest will occur on the Ring Row, so aim to move faster on the Lunge and Burpee.

COOL-DOWN [50:00-60:00]
2:00 Recovery
400m Recovery walk
1:00 Front Rack Stretch Video
1:00 Wall Twist Each Side Video

MOVEMENT MODIFICATIONS
[General Order – 1) Can Scale Intensity via loads, reps/distance, time 2) Movements via modifications, substitutions or replacement (injury)]

DOUBLE KETTLEBELL LUNGE

  • Decrease Weight
  • Decrease Reps
  • Single KB Goblet Lunge

BURPEES

  • Step Up/Back
  • Decrease Reps

RING ROWS

  • Decrease Reps
  • Bring Feet Further from Rings, Closer to you (More Vertical Torso)
  • Single Arm Ring Rows

Extra Work

Complete an 800m burden run (use a medicine or slam ball, 30/20)