WOD
Monday
Warm-up
MINDSET
"What is important is seldom urgent, and what is urgent is seldom important."
– Dwight Eisenhower
Dwight Eisenhower lived one of the most productive lives you can imagine. It comes with no surprise that his methods for time management have been studied by many.
He creates for us a divide between two categories – urgent tasks, and important tasks.
Urgent tasks are things that you feel like you need to react to. Emails, phone calls, texts, "the news". Meanwhile, important tasks are things that contribute to our long-term goals.
Said another way, urgent things often distract us from important things. They attempt to pull the veil over our eyes and *seem* like the things we should be doing right now.
If we can cut the fluff – the wasted minutes – and apply those towards what actually moves us forward… we’re in for a great ride. The opposite is also true. If we get caught up in only the urgent tasks, we can go through a whole day, busy-as-ever, and feel like we got *nothing* done by its end.
Let’s take note of what we do today with a critical eye. Let’s cut the fluff.
*DAILY MOVEMENTS*
Snatch –
Chest To Bar –
Barbell Complex:
__________________________________________________
"What is important is seldom urgent, and what is urgent is seldom important."
– Dwight Eisenhower
Dwight Eisenhower lived one of the most productive lives you can imagine. It comes with no surprise that his methods for time management have been studied by many.
He creates for us a divide between two categories – urgent tasks, and important tasks.
Urgent tasks are things that you feel like you need to react to. Emails, phone calls, texts, "the news". Meanwhile, important tasks are things that contribute to our long-term goals.
Said another way, urgent things often distract us from important things. They attempt to pull the veil over our eyes and *seem* like the things we should be doing right now.
If we can cut the fluff – the wasted minutes – and apply those towards what actually moves us forward… we’re in for a great ride. The opposite is also true. If we get caught up in only the urgent tasks, we can go through a whole day, busy-as-ever, and feel like we got *nothing* done by its end.
Let’s take note of what we do today with a critical eye. Let’s cut the fluff.
*DAILY MOVEMENTS*
Snatch –
Chest To Bar –
Barbell Complex:
__________________________________________________
Snake Bite (Time)
For Time:
21-15-9:
Squat Snatches (95/65)
Chest-to-Bar Pull-Ups
* Score = The time it takes to complete the workout
***DECRIPTION & STIMULUS***
– Today, we have a CrossFit Open-esque two-part workout.
– It starts with a conditioning workout and finishes with a lifting complex.
– We will have 12:00 to complete Part 1 (“Snake Bite”), at 12:00 we must move onto the lifting complex, even if we haven’t finished the workout.
– If athletes finish under 12:00, they may advance to Part 2 immediately and use the extra time to rest or lift. They do not have to wait until the 12-minute mark.
– Part 1. “Snake Bite” should take ~7:00-12:00. The last time we completed this workout was 10/10/19.
– Category: Sprint!
SQUAT SNATCH
– 21 Squat Snatch should take ~ 1:30-2:30 in 3 sets or less
– 15 Squat Snatch should take ~1:00-1:30
– 9 Squat Snatch should take ~ :30-1:00
– If we cannot complete the set of 21 in 3 sets or less, reduce the reps to 15-12-9 or 12-9-6.
CHEST-TO-BAR
– 21 C2B should take ~ 1:00-1:30
– 15 C2B should take ~:45-1:00
– 9 C2B should take ~ :30-1:00
– Just like the Squat Snatch, if we cannot complete the set of 21 in 3 sets or less, reduce the reps to 15-12-9 or 12-9-6.
***ADDITIONAL WORKOUT MODIFICATIONS***
MODIFICATION 1:
21-15-9:
Power Snatches (95/65)
15-12-7
Strict Pull-Ups
MODIFICATION 2:
21-15-9:
Hang Power Snatches (65/45)
Ring Rows
21-15-9:
Squat Snatches (95/65)
Chest-to-Bar Pull-Ups
* Score = The time it takes to complete the workout
***DECRIPTION & STIMULUS***
– Today, we have a CrossFit Open-esque two-part workout.
– It starts with a conditioning workout and finishes with a lifting complex.
– We will have 12:00 to complete Part 1 (“Snake Bite”), at 12:00 we must move onto the lifting complex, even if we haven’t finished the workout.
– If athletes finish under 12:00, they may advance to Part 2 immediately and use the extra time to rest or lift. They do not have to wait until the 12-minute mark.
– Part 1. “Snake Bite” should take ~7:00-12:00. The last time we completed this workout was 10/10/19.
– Category: Sprint!
SQUAT SNATCH
– 21 Squat Snatch should take ~ 1:30-2:30 in 3 sets or less
– 15 Squat Snatch should take ~1:00-1:30
– 9 Squat Snatch should take ~ :30-1:00
– If we cannot complete the set of 21 in 3 sets or less, reduce the reps to 15-12-9 or 12-9-6.
CHEST-TO-BAR
– 21 C2B should take ~ 1:00-1:30
– 15 C2B should take ~:45-1:00
– 9 C2B should take ~ :30-1:00
– Just like the Squat Snatch, if we cannot complete the set of 21 in 3 sets or less, reduce the reps to 15-12-9 or 12-9-6.
***ADDITIONAL WORKOUT MODIFICATIONS***
MODIFICATION 1:
21-15-9:
Power Snatches (95/65)
15-12-7
Strict Pull-Ups
MODIFICATION 2:
21-15-9:
Hang Power Snatches (65/45)
Ring Rows
Snatch Complex (Weight)
From 12:00-20:00:
In the remaining time:
1 Snatch Grip Deadlift + 1 Squat Snatch + 1 Overhead Squat
Complex should be completed unbroken
Score = Log heaviest load
In the remaining time:
1 Snatch Grip Deadlift + 1 Squat Snatch + 1 Overhead Squat
Complex should be completed unbroken
Score = Log heaviest load
Beyond the :60 – Aug. 2nd (Weight)
3 Sets:
18 Bulgarian Split Squats (9/Leg)
12 Bent-Over Barbell Rows (Supinated Grip)
6 Tempo Glute Bridges (:05 up, :05 down)
[Rest as needed between sets]
*Record the weight for the Bent Over Barbell Rows*
18 Bulgarian Split Squats (9/Leg)
12 Bent-Over Barbell Rows (Supinated Grip)
6 Tempo Glute Bridges (:05 up, :05 down)
[Rest as needed between sets]
*Record the weight for the Bent Over Barbell Rows*