Sat – 21/3/20

by crossfitct

COMPTRAIN MINDSET

“You’ll miss the best things if you keep your eyes shut” – Dr. Suess

This quote is worth reading twice.
We are creatures of habit. We enjoy our routines. From the morning rituals, to the way we warm up for a workout, to our regimented diets and food plans.

Although dialing in the routine is a great thing, it’s important that we remind ourselves to “keep our eyes open.” What Dr. Suess’s quote alludes to is an open mind. Even when we feel we’ve found exactly what works for us, we must resist the urge to close our eyes and ears to new ideas.

There is so much to learn, experience, and challenge ourselves with. That is, if we only keep our eyes open to do so.

Always a student.

DAILY VIDEO

Click Here

GROUP WARMUP

30 Seconds Each

Push-up to Down Dog Video
Air Squats

Arch Hold Video
Air Squats

Hollow Hold Video
Air Squats

Sit-ups
Air Squats

Barbell Warmup

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

DEMO VIDEO: Click Here

“Tic Tac Toe” – (Modified)

Teams of 3
For Time (20 Minute Time Cap):
2 Rounds:
60/45 Calorie Assault Bike
45 Toes to Bar

75 Thrusters (40/30)

2 Rounds:
60/45 Calorie Assault Bike
45 Lateral Barbell Burpees

DESCRIPTION & STIMULUS

GENERAL

  • In this teams of 3 workout, 1 athlete works at a time while the other 2 rest
  • Teams can split up the work however they see is best
  • In terms of flow:
    • You’ll start by completing all 2 rounds of bike and toes to bar
    • You’ll then move on to the 75 thrusters
    • To finish it out, you’ll complete all 3 rounds of bike and burpees
  • There is a 20 minute time cap on this workout
  • If you hit the time cap, record total reps completed

THRUSTERS

  • It is ok to have multiple barbells if teammates are using different weights
  • When choosing weights, consider the following recommendations:
  • You could complete 25+ reps unbroken when fresh

TOES TO BAR

  • Let’s choose a variation for toes to bar that you could complete for 15+ reps unbroken if you needed to (see further down page for subs)
  • Just like the barbell weight, it is ok if you and your teammates are using different variations

Movement Subs

  • Reduce Reps
  • Feet as High as Possible
  • Knees to Elbows/Chest/Waist

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