Wednesday 28OCT20
Announcements
Additional Programming Resources:
Visit our COVID Corner for more information on our new health policies:
https://beastriver.com/covid
Beast River Fitness – WOD
Open Gym + Outdoor WOD Day
Today has TWO workouts posted.
-Workout #1 is the outdoor WOD that is an outdoor class. The outdoor class meets at the gym.
-Workout #2 is a suggested indoor workout for open gym.
DAILY MINDSET
“Choices reveal our intentions.”
Every choice we make today is a vote in a certain direction.
If we choose to hit the snooze button today, we are more likely to hit it again tomorrow.
If we choose to have the snack we shouldn’t be having today, we’re more likely to have the same tomorrow.
If we choose to allow negative thoughts to take hold in our mind, we’re more likely to let additional ones consume the rest of our lives.
We realize that the choices we make ultimately will result in the person we become.
Accountable to our thoughts, responsible to our actions.
Metcon
1: Metcon (Time)
Outdoor WOD Part 1:
For Time:
50 Double Unders / Penguin Hops
25 Weighted Object Ground to Overheads
40 Double Unders / Penguin Hops
20 Weighted Object Ground to Overheads
30 Double Unders / Penguin Hops
15 Weighted Object Ground to Overheads
20 Double Unders / Penguin Hops
10 Weighted Object Ground to Overheads
10 Double Unders / Penguin Hops
5 Weighted Object Ground to Overheads
25m Time Cap.
Warm-up
0: Warm-up (No Measure)
Suggested timeline for today’s suggested workout 🙂 :
0-15: CFWU
15-35: G-EMOM 1
35-45: Body Armor
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
Metcon
3: Metcon (No Measure)
Body Armor
3 Sets of 15: Weighted Glute Bridges
3 Sets of 12: Double Kettlebell Front Rack Box Step-Ups (6 Each Leg)
3 Sets of 9: Strict Toes to Bar