Sunday 19APR20
CrossFit East River – WOD
MINDSET
“Don’t bunt. Aim out of the ballpark.” – David Oglivy
One of the most dangerous things we can do in life: to dream too small.
What stops dreamers from dreaming, is fear.
We can convince ourselves that we don’t have what it takes. That we’re not ready yet. That we’re too young or too old.. This fear, in and of itself, is the dream killer. It’s a self-fulfilling prophecy from that point forward, as we can’t accomplish what we can’t believe.
It doesn’t start with the dream. It starts with the belief. The belief that we deserve to step up to the plate, and put the ball over the fences.
Warm-up
1: Metcon (No Measure)
AMRAP x 3 MINUTES
Run/Bike/Row
into…
2 ROUNDS
:30 Side Plank (R)
:30 Side Plank (L)
10 Up-Down + 2 Push-Up*
10 Alt. Deadbugs
*1 Rep = Jump back into a tall plank, perform 2 push-ups, then jump forward into an air squat stance, and stand tall
Metcon
2: Metcon (No Measure)
“Supple Sunday”
4 Rounds (20 Minutes Total):
:40 Second Weighted Hollow Hold
:20 Seconds Rest
:40 Second Dumbbell Romanian Deadlifts
:20 Seconds Rest
:40 Second Single Arm Dumbbell Overhead Squat Hold (Left)
:20 Seconds Rest
:40 Second Single Arm Dumbbell Overhead Squat Hold (Right)
:20 Seconds Rest
STIMULUS
DESCRIPTION
This static hold heavy workout is primarily focused on our midline and overhead stability
You’ll work through 4 rounds of 40 seconds on and 20 seconds of rest
Following the last movement, you’ll rest 1:20 before beginning the next round
This piece takes 20 minutes in total
Record weights used for each round in the score section
You can increase in load or stay the same across the board
https://www.youtube.com/watch?v=0eUCY9TIPiU