WOD
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🏋️CrossFit 🏋️
Mon, 9/16/2019 CrossFit
Back Squat
Back Squat
10 Minutes to Work Up to a
Heavy Single
"Hot Mess"
2 Rounds
30 Overhead Squats (95/65)
35/25 Calorie Bike
GENERAL
The big focus today is the overhead squat
"Hot Mess" is designed to take under 10 minutes to complete
OVERHEAD SQUATS
Choose a weight on the barbell in "Hot Mess" that you could complete the 30 reps unbroken in the first round if you absolutely had to
Within the workout, this should be a weight that can be completed within 2-3 sets
BIKE
Choose a moderate pace on the first round bike that allows you to stick to the barbell plan at the start of the second round
Look to increase your pace on the bike in round 2, as there is no work to follow
Overhead Squat
New Training Cycle
Last week was the culmination of our "Sled Dog" cycle with
an emphasis on higher repetition squatting, barbell cycling capacity and a purposeful focus on stamina under load. In the last few weeks of the cycle, we focused primarily on our conditioning and fine-tuning our engines.
From the end of “Sled Dog”, through our upcoming cycle “Katana”, we will be sharpening the blade. This will start next week and last through mid November and take us through the Open.
"Katana" will include progressional stamina work beyond the barbell, comprised of Open-like movements and demands. Fine tuning our work capacity, along with our individual awareness on how to work through varying sets and volume. “Smarter, not harder”, isn’t the aim. We’re going to be smarter, and harder. Fully in tune with our game plan, while being the hardest worker in the room. This is our mindset.
We have two areas of focus in “Katana”:
1. Ability
2. Awareness
Inside competition, especially in a game of inches that is the Open, awareness of our own limits is equally as important as our ability. It isn’t necessarily the sharpest sword that wins, but instead the sharpest warrior. Challenging ourselves with repetition schemes that will build both our physical capacity *and* our understanding of ourselves will prime us to give our best in the Open. We must have both dialed in.
Introducing “Capacity Builders”, we’ll routinely approach larger sets of Open-like movements and repetition schemes. Fine tuning familiar movements with unfamiliar conditions, our aim here is to prepare for any challenge we may see in the Open this October.
Front Squat
Front Squat
10 Minutes to Work Up to a
Heavy Single
💪Fit30 💪
Mon, 9/16/2019 FIT30
"Hot Mess"
AMRAP 12
12/10 Calorie Row
12 Abmat Sit Ups
12 Dumbbell Squats
12 Dumbbell Push Press
💪FitX45 🏋️
Mon, 9/16/2019 FITX45
"Hot Mess"
AMRAP 20
20/15 Calorie Row
20 Abmat Sit Ups
20 Dumbbell Squats
20 Dumbbell Push Press
Log your scores or RSVP: syncapp.wodhopper.com/gym/12973/#scoreboard-date=09/16/2019#autoOpenWod=t
