Monday 6APR20

CrossFit East River – WOD

MINDSET
“Never confuse movement, with action.” – Ernest Hemingway

We’ve all had that friend who is constantly busy. Always flying a million miles an hour, but… in all directions at once. And in turn, they find themselves in the same place a year later.

We don’t want to just “move” through life, just like how we don’t want to “exercise”. We train. And we train, because our reps have a purpose behind them. There’s something we’re building towards that specific, defined, and real. We know which direction we are going.

Let’s take that same discipline we have with our training outside the gym walls. Are there areas of life where we feel like we may be going through the motions? How can we refine them?

Warm-up

Metcon

1: Metcon (No Measure)

WARM-UP

8 Minutes For Quality:

30 Single Unders

200 Meter Row/Run/Bike Erg/10 cal AB

10 PVC Pass Throughs

5 Inchworm to Push-ups

*Use broomstick, band, rake etc.

2: Metcon (AMRAP – Rounds and Reps)

“Castaway” (No Equipment Version)

AMRAP 20:

8 Odd-Object Rows

8 Burpees

12 Odd-Object Step-Back Lunges

“Castaway”

AMRAP 20:

4 Strict Pull-ups

8 Burpees

12 Single Dumbbell Step Back Lunges

STIMULUS

This workout is all about finding a rhythm and a way to keep moving for all 20 minutes

The speed we begin with should be a speed we see ourselves holding through the 12-15 minute mark

Odd-object rows will be the only movement we may break up today

There is no wrong option here – chose a break up strategy that you see yourself being able to move the most and rest the least

Let’s be mindful of the total accumulated volume of odd-object rows as we move into 12-15+ rounds

Set up your odd-object weight to be a heavy and challenging weight

Burpees are standard with chest to ground and full hip extension at the top

Odd-object will be held horizontally across the chest during the lunges

Choose a weight that allows for unbroken reps (6 each side) through the whole 20 minutes

Your score will be total rounds +reps