Tuesday April 14, 2020

Dave 08 and Coop one year ago!

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HOME WOD

“White Knuckles”

For Time:
20 Strict Pull-Ups
400 Meter Run
40 Double Dumbbell Power Cleans
800 Meter Run
40 Double Dumbbell Push Jerks
400 Meter Run
20 Strict Pull-Ups

“White Knuckles” (No Equipment)

For Time:
40 Odd Object Rows
400 Meter Run
40 Odd Object Ground to Shoulder
800 Meter Run
40 Odd Object Shoulder to Overhead
400 Meter Run
40 Odd Object Rows

STIMULUS

DESCRIPTION
*In this chipper style workout, we’ll alternate between running and either dumbbell movements or strict pull-ups
*We expect this workout to be on the longer side, taking around 18-25 minutes to complete
STRICT PULL-UPS
*Choose a rep number or variation that takes 2 minutes or less to complete
DOUBLE DUMBBELL POWER CLEANS
*Only one head of the dumbbell has to touch the ground at the bottom of each rep
*Choose a weight here that allows you to complete at least 10 reps at a time
DOUBLE DUMBBELL PUSH JERKS
*We’re getting the dumbbell from our shoulders to overhead here
*This is ideally the same weight as the power cleans – something you can complete at least 10 reps at at time
ODD OBJECT ROWS
*Choose a weight, rep number, or variation that takes 2 minutes or less to complete
ODD OBJECT GROUND TO SHOULDER
*Choose a weight here that allows you to complete at least 10 reps at a time
ODD OBJECT SHOULDER TO OVERHEAD
*This is ideally the same weight as the ground to shoulder – something you can complete at least 10 reps at at time
MODFICATIONS
STRICT PULL-UPS
*Reduce Reps
*Banded Strict Pull-ups
*Ring Row
*40 Odd Object Rows
DOUBLE DUMBBELL POWER CLEANS
*Single Dumbbell Power Cleans
*Odd Object Ground to Shoulder
DOUBLE DUMBBELL PUSH JERKS
*Single Dumbbell Push Jerk
*Odd Object Shoulder to Overhead
RUN
400 Meters:
500 Meter Row
1000 Meter Bike Erg
40/30 Calorie Schwinn Bike
28/20 Calorie Assault or Echo Bike
30 x 10 Meter Shuttle Runs
800 Meters:
1000 Meter Row
2000 Meter Bike Erg
80/60 Calorie Schwinn Bike
56/40 Calorie Assault or Echo Bike
60 x 10 Meter Shuttle Runs
TEACHING
THE ELBOWS
*We’re doing a lot of pulling with the arms in the strict pull-ups that begin and end the workout
*Let’s make sure on the power cleans that the elbows stay locked until the hips open
*Flexing the triceps can help keep the elbows locked out
*Overloading the arms can make the cleans and the final set of strict pull-ups much more challenging
TIPS
*Break up the strict pull-ups into smaller sets – something you see yourself being able to hold or improve upon the second time around
*Push for larger sets on the dumbbell movements as there is about 4 minutes of “rest” between them during the longer 800 meter run
*Move at a moderate pace on the runs that allows you to accomplish your game plan on the dumbbells and strict pull-ups

WARM-UP

8 Minutes Straight
200m Run *
1 Minute Glute Bridges

200m Run *
1 Minute Single Leg Glute Bridges (30 Seconds Each Side)

200m Run*
1 Minute Glute Bridge Walkouts

200m Run*
1 Minute Active Dive Bombers

*200m Run or 200m Run Substitute

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DAILY MINDSET

“If life changes from the outside in, life ends. If life changes from the inside out, life begins.”

It’s been said before that external events don’t define us. We 100% believe in that. Going a bit further, we also believe that external events cannot create us.

Winning the CrossFit Games is something incredible. A monumental achievement. We won’t discredit that. But… does it change who are?

It can’t. It’s external. We aren’t a different human being the morning after. What can change us however, is the character we become. The beliefs we choose to hold. The standards we live up to.

A change on the inside reflects on the outside.
Never the other way around.

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