WOD Type: “Strength”
WOD Warm-Up:
30 minute standard WOD warm-up for mobility. I have also added overhead squat / Snatch Preparation Routine… Mobility man stretches.
Recon Ron Pull-Ups: Step 12: 7, 5, 4, 4, for a time of 3:27.
Burgener Warm-Up
WOD Particulars:
Strength: Front Squat –> 5 Reps Every Minute for 10 Minutes of 115#.
–THEN–
“Death By Burpees” –> 1 reps the first minute, 2 reps the second minute, 3 reps the third minute, 4 reps the fourth minute… Continue until you can no longer complete the reps within the one minute time frame.
Today’s WOD was fantastic. I chose to go with 115#’s on the front squat just to make sure I exercise proper form. I had a few issues with my wrist, but that’s pretty normal with carpel tunnel syndrome. Worked through it and now I have a good baseline. From this point forward, I know where to increase weight from.
Death by burpees starts out really slow and you think you can do it for at least up to 20 burpees in a minute. Well, that ends for me around the 5th rep. From that point on, I was breathing hard and by number 10 set, I was outta breath and just barely made the one minute cut-off! Great workout…
Skill Work: Oly Lift set-ups.
Teachable Moment:
WOD Moment…
MYTH: CrossFit is so hard, it’s only for die-hard athletes.
TRUTH: CrossFit is hard…it’s as hard as you make it. CrossFit is 100% scalable to the ability of the athlete so that the work that you put into the WOD (Workout of the Day) is
- Inclusive of weight, resistance and challenges that are within your abilities, and
- Up to you as to how intense you make it.
The intensity of CrossFit is what makes it appear to hard to those who don’t know CrossFit. And since intensity is relative to the individual, it’s up to you to determine how hard you want to work…how much you want to push past your comfort zone, if at all. We think you’ll find that if you are consistent, patient and work hard, you’ll love the results so much you’ll find yourself WANTING to push a little harder…making it “harder”.