WOD
CrossFit – Tue, Nov 28
Warm Up
MINDSET
“Remember there’s no such thing as a small act of kindness. Every act creates a ripple with no logical end.” – Scott Adams
How does an echo start?
With a tiny sound. One that in and of itself, might not even be noticeable. But shortly thereafter that soft sound, comes its echo. Still maybe nothing to turn heads. Yet, this echo builds upon its previous. And again. And then again. Before we know it, it’s impossible to ignore.
It’s called the “changing of the echos”, and it starts with a single tiny noise. Will we start one today?
DAILY MOVEMENTS
FRONT SQUAT – https://youtu.be/1dZbT6-WorU?si=fuiMQsNmK0hWMTzr
BURPEE BOX JUMP OVER – https://youtu.be/wFVQsZfVyns?si=aqXnuM8y4acUm8Hl
Poker Face
AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds:
12 Front Squats
6 Burpee Box Jump Overs
Rest 5 Minutes
AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds:
9 Front Squats
6 Burpee Box Jump Overs
Rest 5 Minutes
AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds:
6 Front Squats
6 Burpee Box Jump Overs
***DESCRIPTION & STIMULUS***
* We’ll work for 5 minutes, then rest for 5 minutes in these 3 fast-paced intervals
* Each interval begins with a "buy-in" 400 meter run
* This run only happens once to start each interval
* In the remaining time, you’ll complete as many rounds and reps as you can of front squats and burpee box jump overs
* The runs should take around 2 minutes or less to complete, giving you about 3 minutes to work through the inside work
* Score today is total rounds and reps for each interval
FRONT SQUATS
* The weight starts low and the reps start high in the first interval
* From there, the weight will increase and the reps will decrease
* This ideally allows you to complete a similar (rounds + reps) score with each interval
* These should all be weights and rep schemes that you are comfortable completing unbroken today
* The bar will be taken from the floor, not a rack
* You are allowed to squat clean the first rep of each set
* If you are capable completing the workout RX the weights are as follows, 115/85, 135/95 and 155/105#
BURPEE BOX JUMP OVERS
* We’ll face the box in the burpee instead of moving laterally
* You can jump-up or step-up out of the burpee, but should jump onto the box
* RX height for the box is 24/20"
* There is no need to stand to full extension on top of the box
Buy-In: 400 Meter Run
Max Rounds:
12 Front Squats
6 Burpee Box Jump Overs
Rest 5 Minutes
AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds:
9 Front Squats
6 Burpee Box Jump Overs
Rest 5 Minutes
AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds:
6 Front Squats
6 Burpee Box Jump Overs
***DESCRIPTION & STIMULUS***
* We’ll work for 5 minutes, then rest for 5 minutes in these 3 fast-paced intervals
* Each interval begins with a "buy-in" 400 meter run
* This run only happens once to start each interval
* In the remaining time, you’ll complete as many rounds and reps as you can of front squats and burpee box jump overs
* The runs should take around 2 minutes or less to complete, giving you about 3 minutes to work through the inside work
* Score today is total rounds and reps for each interval
FRONT SQUATS
* The weight starts low and the reps start high in the first interval
* From there, the weight will increase and the reps will decrease
* This ideally allows you to complete a similar (rounds + reps) score with each interval
* These should all be weights and rep schemes that you are comfortable completing unbroken today
* The bar will be taken from the floor, not a rack
* You are allowed to squat clean the first rep of each set
* If you are capable completing the workout RX the weights are as follows, 115/85, 135/95 and 155/105#
BURPEE BOX JUMP OVERS
* We’ll face the box in the burpee instead of moving laterally
* You can jump-up or step-up out of the burpee, but should jump onto the box
* RX height for the box is 24/20"
* There is no need to stand to full extension on top of the box
Poker Face Rd. 1 (AMRAP – Rounds and Reps)
AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds:
12 Front Squats (115/85)
6 Burpee Box Jump Overs (24"/20")
Rest 5 Minutes
Buy-In: 400 Meter Run
Max Rounds:
12 Front Squats (115/85)
6 Burpee Box Jump Overs (24"/20")
Rest 5 Minutes
Poker Face Rd. 2 (AMRAP – Rounds and Reps)
AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds:
9 Front Squats (135/95)
6 Burpee Box Jump Overs (24"/20")
Rest 5 Minutes
Buy-In: 400 Meter Run
Max Rounds:
9 Front Squats (135/95)
6 Burpee Box Jump Overs (24"/20")
Rest 5 Minutes
Poker Face Rd. 3 (AMRAP – Rounds and Reps)
AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds:
6 Front Squats (155/105)
6 Burpee Box Jump Overs (24"/20")
Buy-In: 400 Meter Run
Max Rounds:
6 Front Squats (155/105)
6 Burpee Box Jump Overs (24"/20")