Thursday 16APR20

CrossFit East River – WOD

MINDSET
“One can have no smaller or greater mastery, than mastery of oneself.” – Leonardo DiVinci

Leonardi DiVinci was one of the first documented individuals to believe that humans could take flight.

Before it was invented… talk about a nightmarish idea. The thought of hurling ourselves into the air, like a bird, with no guarantee of landing. For him to write the above quote, speaks to his greatest accomplishment – his mastery over his mind. He well knew of the risks, and well recognized the fears. But he believed it to be possible regardless.

It’s good to acknowledge the primary job of our brain – to keep us safe.
It’s going to aim to convince us that we want to avoid risk, danger, and failure.
The saying “it’s you versus you” couldn’t be truer.
It’s not the competition that will beat us. It will only be ourselves.

Warm-up

1: Metcon (No Measure)

2 ROUNDS

25ft. High Knees

25ft. Butt Kickers

25ft. Over the Fence/ Under the Fence

5 Scap Push-Ups on Forearms

Metcon

2: Metcon (AMRAP – Reps)

“Tabata Something Else”

8 Rounds (20 Seconds On + 10 Seconds Off):

Odd Object Rows

Sit-ups

Push-ups

Air Squats

“Tabata Something Else”

8 Rounds (20 Seconds On + 10 Seconds Off):

Strict Pull-ups

Sit-ups

Push-ups

Air Squats

STIMULUS

DESCRIPTION

Working with all bodyweight movements in this Tabata style workout

Tabata intervals are 8 rounds of 20 seconds of work followed by 10 seconds of rest

You’ll complete all 8 rounds at one movement before advancing to the next

Keep a running count of the rep numbers completed at each station

You’ll enter your total reps separately for rows, sit-ups, push-ups, and air squats

You final score is total reps accumulated over the workout