Thursday 2APR20

April 2, 2020Uncategorized

CrossFit East River – WOD

MINDSET
“Excitement comes from the achievement. Fulfillment comes from the journey.”

Winning the award is exciting.
Fulfillment is looking back at the hard work put in.

There’s irony when think we think about defining moments. We build up in our minds that accomplishing that “thing” will be the ultimate. And when we get there, hell yeah will it be exciting. But the podium does not change who we are.

The real defining moments are the experiences that led up to those big achievements. The trials, the tribulations, the lessons learned… the early mornings and late nights. The deep and unforgettable relationships we build through the blood, sweat, and tears.

The dopamine hit comes when we win, hit the goal, or get the promotion.
The ever-lasting fulfillment comes from the journey.

Warm-up

1: Metcon (No Measure)

Warmup Set 1

20 Line Hops

10 Alternating Reverse Lunges

5 Reverse Burpees

Performed With No Weight

Warmup Set 2

10 Line Hops

10 Alt. Reverse Lunges

3 Reverse Burpees

Performed With Workout Odd-Object

Metcon

2: Metcon (AMRAP – Rounds and Reps)

HOME GYM: “Dizzybat” (No Equipment Version)

AMRAP 18:

60 Line Hops

30 “Odd-Object” Reverse Lunges

15 Reverse Burpees

Scoring: Rounds + Reps

“Dizzybat”

AMRAP 18:

60 Double-Unders

30 Dumbbell Reverse Lunges

15 Reverse Burpees

STIMULUS

Using a single dumbbell in this longer AMRAP workout

Dumbbell will be held with both hands across the chest for these reverse lunges

Pick a weight that you can complete the 30 alternating lunges in one unbroken set

Choose a double under variation that you can complete the 60 reps in 1-3 sets within the workout

1-3 sets will likely be the sweet spot

1Set: 60

2 Sets: 30-30 OR 40-20

3 Sets: 20-20-20 OR 30-20-10