Tuesday TRACK DAY 13OCT2020
Announcements
Additional Programming Resources:
Visit our COVID Corner for more information on our new health policies:
https://beastriver.com/covid
Beast River Fitness – WOD
Today has TWO workouts posted.
-Workout #1 is the outdoor TRACK WOD that is an outdoor class. The outdoor class meets at the East River Park Track.
-Workout #2 is a suggested indoor workout for open gym.
DAILY MINDSET
There are two definitions in the English language for the word “Overcome”.
The first is that we are helpless. Overwhelmed, overrun, and beaten down, one who is “overcome” has lost the battle.
The second difference is the polar opposite. It is to triumph. To square off towards some form of adversity or obstacle, and to win.
These two definitions are on opposite spectrums for a reason. There is no middle ground. Adversity causes some to break. For others, it breaks records.
We don’t run from the fire. We run to it.
Metcon
1: Metcon (Time)
TRACK WOD:
10 Rounds:
100m SPRINT
-Rest at least 90 seconds between efforts.
-Go in groups of 3-4.
-Post slowest 100m SPRINT to time.
-(Bring a watch!)
This workout meets at the East River Park Track 🏃♂️.
Warm-up
0: Warm-up (No Measure)
Suggested timeline for today’s suggested workout 🙂 :
0-15: CrossFit Warm-Up, yes, it’s a long one!
15-30: Gymnastics
35-45: Mini Burner
https://www.youtube.com/watch?v=wGLPUm-fRno&ab_channel=ParadisoCrossFit-VeniceandCulverCityCrossFit
1: The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Subs:
30s Archold for back extensions
Ring Rows for Pullups if needed
HR Pushups for Dips
Gymnastics
2: Gymnastics EMOM 1 (No Measure)
12m EMOM
A. Pull up bar Complex
B. 10 Pistols, alternating
C. Static Hold
Bar complex is
3 Strict, 6 Kipping/Butterfly, 3 T2B
Static Hold is
Tuck/L hang or L sit
Rx, as written
Alt Rx: 6 Strict C2B, 3 T2B
B: 6 Banded Strict C2B, 3 T2B / K290
3: Metcon (AMRAP – Rounds and Reps)
8m AMRAP:
10 HSPUs
30 Air Squats