WOD
CrossFit – Mon, Jan 30
Warm Up
Mindset
“You’ve got to get up every morning with determination if you’re going to go to bed with satisfaction.” – George Lorimer
“Win the morning, win the day” is something we’ve all heard a couple times.
It’s less, however, about winning the morning, and more about establishing the right habits. The most successful in life routinely draw back to a core staple of set daily habits.
Write a short list of healthy habits you believe push you forward. It could be reading, journaling, “no phone hours”, or anything in between. Where consistency is king, discipline is freedom.
*DAILY MOVEMENTS*
Bench Press –https://youtu.be/SCVCLChPQFY
Bench Press Heavy Single (Weight)
12 Minutes To Establish
Heavy Single Bench Press
7-5-3-1-1-1
* Athletes will have 15 minutes to build to a heavy single
* Lets aim to rest 2:00-3:00 between heavy singles
Heavy Single Bench Press
7-5-3-1-1-1
* Athletes will have 15 minutes to build to a heavy single
* Lets aim to rest 2:00-3:00 between heavy singles
Semi-Pro (3 Rounds for reps)
AMRAP 7:
1,500 Meter Row
Max Bench Press
Directly Into..
AMRAP 5:
1,000 Meter Row
Max Bench Press
Directly Into..
AMRAP 3:
500 Meter Row
Max Bench Press
Barbell: (155/105)
*DESCRIPTION & STIMULUS*
– Category: Threshold
– Score: Total Reps
– Row: Should leave at least 45 seconds for bench press.
– Bench Press: Weight we can cycle for 10+ reps when fresh.
*STRATEGY*
– The fatigue throughout the workout will make it tough to accelerate the row paces as they get shorter. So expect row paces to stay similar.
– For the bench press, we want to resist the temptation to go big early. It’s better to rack and have a quick break, than get to slow sticky reps and have big rests. The goal is to spend as little time possible not making progress.
*MODIFICATIONS*
500 METER ROW
– 400m Run
– 1,000m Bike
BENCH PRESS
– Sub Dumbbells
– Floor Press
– Push-Ups
1,500 Meter Row
Max Bench Press
Directly Into..
AMRAP 5:
1,000 Meter Row
Max Bench Press
Directly Into..
AMRAP 3:
500 Meter Row
Max Bench Press
Barbell: (155/105)
*DESCRIPTION & STIMULUS*
– Category: Threshold
– Score: Total Reps
– Row: Should leave at least 45 seconds for bench press.
– Bench Press: Weight we can cycle for 10+ reps when fresh.
*STRATEGY*
– The fatigue throughout the workout will make it tough to accelerate the row paces as they get shorter. So expect row paces to stay similar.
– For the bench press, we want to resist the temptation to go big early. It’s better to rack and have a quick break, than get to slow sticky reps and have big rests. The goal is to spend as little time possible not making progress.
*MODIFICATIONS*
500 METER ROW
– 400m Run
– 1,000m Bike
BENCH PRESS
– Sub Dumbbells
– Floor Press
– Push-Ups