Tuesday 14APR20
CrossFit East River – WOD
MINDSET
**“If life changes from the outside in, life ends. If life changes from the inside out, life begins.”
It’s been said before that external events don’t define us. We 100% believe in that. Going a bit further, we also believe that external events cannot create us.
Winning the CrossFit Games is something incredible. A monumental achievement. We won’t discredit that. But… does it change who are?
It can’t. It’s external. We aren’t a different human being the morning after. What can change us however, is the character we become. The beliefs we choose to hold. The standards we live up to.
A change on the inside reflects on the outside.
Never the other way around.
Warm-up
1: Metcon (No Measure)
Warm-up
20 Single Unders
20 Fast Single Unders
20 High Jump Single Unders
10 Penguin Taps Drill (simulated doubles)
:20 Double Unders or Double Under attempts
Metcon
2: Metcon (Time)
“White Knuckles”
For Time:
40 Odd Object Rows
400 Meter Run
40 Odd Object Ground to Shoulder
800 Meter Run
40 Odd Object Shoulder to Overhead
400 Meter Run
40 Odd Object Rows
Scoring: Time
HOME GYM: “White Knuckles”
For Time:
20 Strict Pull-ups
400 Meter Run
40 Double Dumbbell Power Cleans
800 Meter Run
40 Double Dumbbell Push Jerks
400 Meter Run
20 Strict Pull-ups
Scoring: Time
STIMULUS
DESCRIPTION
In this chipper style workout, we’ll alternate between running and odd object movements
We expect this workout to be on the longer side, taking around 18-25 minutes to complete
ODD OBJECT ROWS
Choose a weight, rep number, or variation that takes 2 minutes or less to complete
ODD OBJECT GROUND TO SHOULDER
Choose a weight here that allows you to complete at least 10 reps at a time
ODD OBJECT SHOULDER TO OVERHEAD
This is ideally the same weight as the ground to shoulder – something you can complete at least 10 reps at at time
RUN
See below for run substitutions
MODFICATIONS
ODD OBJECT ROWS
Reduce Reps
20 Strict Pull-ups
Banded Strict Pull-ups
Ring Rows
ODD OBJECT GROUND TO SHOULDER
Double Dumbbell Power Cleans
Single Dumbbell Power Cleans
ODD OBJECT SHOULDER TO OVERHEAD
Double Dumbbell Push Jerk
Single Dumbbell Push Jerk
RUN
400 Meters:
500 Meter Row
1000 Meter Bike Erg
40/30 Calorie Schwinn Bike
28/20 Calorie Assault or Echo Bike
30 x 10 Meter Shuttle Runs