Wednesday 22APR20
CrossFit East River – WOD
MINDSET
“The carpenter doesn’t show up to the job with a single hammer, and a single nail.”
To the carpenter, no two jobs are the same.
He may bring the exact same toolbox, yet each build has something different about it. So we realize, it’s not the tools that made it different… it’s something about the carpenter.
Think of every skill and craft we practice as a vote towards a larger goal. The goal of adaptability. To be able to flow into any situation, like water, able to approach from a hundred different angles.
Because just like the carpenter, we won’t ever know the specifics of the next problem until we’re in it. Uncertainty is the only certainty. But also just like the carpenter, it’s not the toolbox that solves the problem. It’s the mind behind it.
Warm-up
1: Metcon (No Measure)
1 Minute Active Spidermans
40 Seconds Single Dumbbell Deadlifts (20 Seconds Each Side)
1 Minute Frog Hops
40 Seconds Single Dumbbell Russian Swings (20 Seconds Each Side)
1 Minute Mountain Climbers
40 Seconds Single Dumbbell Push Press (20 Seconds Each Side)
Metcon
2: Metcon (Time)
“Grip and Rip”
[On the 0:00]
For Time:
21 Burpees
1 Round of “Odd Object DT”
18 Burpees
1 Round of “Odd Object DT”
15 Burpees
1 Round of “Odd Object DT”
12 Burpees
1 Round of “Odd Object DT”
[On the 10:00]
For Time:
21 Air Squats Hops Over Dumbbell
1 Round of “Odd Object DT”
18 Air Squats Hops Over Dumbbell
1 Round of “Odd Object DT”
15 Air Squats Hops Over Dumbbell
1 Round of “Odd Object DT”
12 Air Squats Hops Over Dumbbell
1 Round of “Odd Object DT”
“Grip and Rip”
[On the 0:00]
For Time:
21 Burpees
1 Round of “Dumbbell DT”
18 Burpees
1 Round of “Dumbbell DT”
15 Burpees
1 Round of “Dumbbell DT”
12 Burpees
1 Round of “Dumbbell DT”
[On the 10:00]
For Time:
21 Air Squats Hops Over Dumbbell
1 Round of “Dumbbell DT”
18 Air Squats Hops Over Dumbbell
1 Round of “Dumbbell DT”
15 Air Squats Hops Over Dumbbell
1 Round of “Dumbbell DT”
12 Air Squats Hops Over Dumbbell
1 Round of “Dumbbell DT”
STIMULUS
DESCRIPTION
We’ll complete rounds of an Odd Object version of a popular Hero Workout in today’s two part workout
Part 1 of the workout is for time and begins on the 0:00
In this section, you’ll alternate between burpees and 1 round of “Odd Object DT”
“Odd Object DT” goes as follows:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
We’ll time cap Part 1 at 9 minutes to allow for at least 1 minute or rest before beginning part 2
Part 2 is also for time and begins on the 10:00
In this section, you’ll alternate between air squat hops over the Odd Object and 1 round of “Odd Object DT”
There is no time cap for this part
Your score is the sum total of Part 1 + Part 2
https://www.youtube.com/watch?v=4guTyfZdNSQ