Monday 20APR20
CrossFit East River – WOD
MINDSET
“The fact of the matter, is that it’s just my opinion.” Benjamin Franklin
Have you ever caught yourself saying, “Well the fact of the matter is…”?
Sometimes we can be so sure of something, that we forget that it’s actually not a fact. And that it’s truthfully just our opinion.
We are a proud, dedicated group. With strong, passionate beliefs. That is an amazing quality, and on the character level, one we do want to cultivate. Yet, there is a tipping point here.
We can hold such strong thoughts about something, that we can literally blind ourselves to another perspective. Another way of doing things. To continue to grow into the next best version of ourselves, Franklin’s quote brings us back to a core focus of ours, humility. To always have an open mind, and to always be a student.
Warm-up
1: Metcon (No Measure)
4 Sets:
30 Seconds Single Unders
30 Seconds Slow Air Squats
30 Seconds Push-up to Down Dog
Metcon
2: Metcon (AMRAP – Rounds and Reps)
“Seventy Two”
AMRAP 15:
1 Odd Object Hang Squat Clean
1 Odd Object Thruster
30 Line Hops
2 Odd Object Hang Squat Cleans
2 Odd Object Thrusters
30 Line Hops
3 Odd Object Hang Squat Cleans
3 Odd Object Thrusters
30 Line Hops
…
Continue to Add (1) Rep to Odd Object Movements Per Round
“Seventy Two”
AMRAP 15:
1 Double Dumbbell Hang Squat Clean
1 Double Dumbbell Thruster
30 Double Unders
2 Double Dumbbell Hang Squat Cleans
2 Double Dumbbell Thrusters
30 Double Unders
3 Double Dumbbell Hang Squat Cleans
3 Double Dumbbell Thrusters
30 Double Unders
…
Continue to Add (1) Rep to Dumbbell Movements Per Round
STIMULUS
DESCRIPTION
We’ll climb the ladder for 15 minutes in today’s ascending rep scheme workout
After each set of line hops, which remain at 30, the odd object reps will climb by 1 rep
We’ll use [Rounds + Reps] as our scoring choice to keep things simple
For Example: If you finish the round of 8’s and complete 6 hang squat cleans in the round of 9’s – your score is 8 Rounds + 6 Reps
https://www.youtube.com/watch?v=iElOHKUC3ys