Tuesday 31MAR20
CrossFit East River – WOD
MINDSET
“The only thing that is different about me, is that I’m not afraid to die on a treadmill.” – Will Smith
It’s not about the treadmill.
It’s what the treadmill stands for.
Will Smith is not a competitive athlete. If he runs 2, 3, 10 miles… he’s still probably going to be highly successful in his career.
Probably.
But that’s not why he is, who he is. Not defined by what he’s doing, but instead by how he is doing it.
Full heart, full commitment, full effort. In wherever we go.
Warm-up
1: Metcon (No Measure)
WARM-UP
For Quality
60 Second Tuck Jumps
6 Inchworms Video
6 Push-ups
6 Broad Jumps Video
40 Second Tuck Jumps
4 Inchworms
4 Push-ups
4 Broad Jumps
20 Second Tuck Jumps
2 Inchworms
2 Push-Ups
2 Broad Jumps
*Performed with light DB
https://www.youtube.com/watch?v=gDweumAbvfQ&feature=youtu.be
https://www.youtube.com/watch?v=izDWZyY0d-0&feature=youtu.be
Metcon
2: Metcon (Time)
HOME GYM: “Kelly’s House” (No Equipment Version)
5 Rounds For Time:
400 Meter Run
30 “Odd-Object” Thrusters
30 Lateral Hops Over “Odd-Object”
Scoring: Time
“Kelly’s House”
5 Rounds For Time:
400m Run
30 DB Goblet Thrusters
30 Lateral Hops over DB
STIMULUS
In this 5 round triplet workout, the focus is maintaining consistency over the 5 rounds
Run at a moderate pace that you could sustain for all 5 rounds and that allows you to thrive on the thrusters
Set up your Odd-Object weight for something that will allow for thrusters to be completed in 1-2 sets
For the lateral hops, let’s make sure we’re choosing something to hop over that will keep us moving
SUBS
400m Run – 20 x 10m Shuttle Runs
https://youtu.be/babynjrLqbg