Thursday 9APR2020

April 9, 2020Uncategorized

CrossFit East River – WOD

MINDSET
“Work your land” – Tim Storey

If the farmer focuses on the fruit, and ignores the root, the tree will never grow.

To “work our land” is the fundamental understanding that our actions today are the seeds we are planting for tomorrow. Every seed we plant, whether positive or negative, is a vote for who we become.

And much like the farmer’s field, this is a continuous process. A successful harvest last year doesn’t mean the farmer can ease off the basics next year. Regardless of the accomplishments, accolades, successes… every day we must work our land.

Warm-up

1: Metcon (No Measure)

WARM-UP

5 Rounds:

5 Russian Baby Makers Video

100m Jog or 10 x 10m Shuttle Runs

15 Dumbbell deadlifts

Metcon

2: Metcon (Time)

“Spaceship”

5 Rounds For Time:

100m Single DB Farmers Carry

200m Run

30 Dumbbell Swings

“Spaceship” (No Equipment Version)

5 Rounds For Time:

100m Odd-Object Carry

200m Run

30 Odd-Object Swings

STIMULUS

Set up a heavier load if available for the single odd-object carry, but weights that will allow you to complete 50m unbroken each time

Move with purpose through the three movements

Let’s use the 200m jog as recovery before getting back to the odd-object for swings

Set up an odd-object weight for the swings that you could complete the set of 30 in 1 – 2 sets

SUBS

Odd Object Carry

50 Odd-Object Step-Ups

Run

20 x 10m Shuttle Runs

30 double-unders

20 Burpees