Wednesday 1APR20

April 1, 2020Uncategorized

CrossFit East River – WOD

MINDSET
“Everyone makes mistakes. Not everyone owns them.”

It can be ever-tempting to blame a failure on an external factor. Yet when we do, we gain nothing. We shirk responsibility, and with that, a learning opportunity.

Learning starts with ownership. Recognizing that we can do this better. No one is infallible – we will all make mistakes, and be part of larger mistakes that involve a host of other people. But, even when it’s easy to allow ourselves to blame the situation, look inward.

Ask ourselves the simple question – “What could I have done better?”

Warm-up

1: Metcon (No Measure)

WARM-UP

8 Minutes For Quality:

30 Second Hollow Hold

200 Meter Jog or 10x10m Shuttle Runs

10 PVC Pass Throughs *

5 Inchworm to Push-ups

*Use broomstick, or towel/band

Metcon

2: Metcon (Time)

“Pipes”

For Time:

50-40-30-20-10: Sit-Ups

50-40-30-20-10: Pushups

25-20-15-10-5: Strict Pull-Ups

“Pipes” (No Equipment Version)

For Time:

50-40-30-20-10: Sit-Ups

50-40-30-20-10: Pushups

50-40-30-20-10: “Odd-Object” Rows

STIMULUS

Work flow for this workout is Sit-Ups – Push-ups – Strict Pull-ups

For example

You’ll perform 50 sit-ups then, 50 push-ups then, 25 Strict Pull-ups

Round two will be 40 Sit-ups, 40 push-ups, 20 strict Pull-ups etc.

Score for this workout will be total time of completion

Expect upper body push/pull movements to be taxed, consider breaking up reps from the beginning

Always prefer planned breaks over forced breaks

Set up your add-object weight that would allow for 10+ unbroken reps

Consider breaking the larger sets of push-ups and rows into 3 or 4 sets to allow for bigger sets when we get into the smaller rep