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“Dizzy Bat”

Crossfit Epically Awesome – CrossFit Epically Awesome

CompTrain Mindset

“Excitement comes from the achievement. Fulfillment comes from the journey.”

Winning the award is exciting.

Fulfillment is looking back at the hard work put in.

There’s irony when think we think about defining moments. We build up in our minds that accomplishing that “thing” will be the ultimate. And when we get there, hell yeah will it be exciting. But the podium does not change who we are.

The real defining moments are the experiences that led up to those big achievements. The trials, the tribulations, the lessons learned… the early mornings and late nights. The deep and unforgettable relationships we build through the blood, sweat, and tears.

The dopamine hit comes when we win, hit the goal, or get the promotion.

The ever-lasting fulfillment comes from the journey.

Warm-up

Warmup Set 1

20 Double Unders (20 Sec 2 foot hops if no rope)

10 Alt. Reverse Lunges

5 Reverse Burpees

Performed With Lighter Weight

Warmup Set 2

10 Double Unders (20 Sec 2 foot hops if no rope)

10 Alt. Reverse Lunges

3 Reverse Burpees

Performed With Workout Weight

WOD and strategy

“Dizzy Bat” (AMRAP – Rounds and Reps)

AMRAP 18:

60 Double-Unders

30 Dumbbell Reverse Lunges

15 Reverse Burpees
STIMULUS

Using a single dumbbell in this longer AMRAP workout

Dumbbell will be held with both hands across the chest for these reverse lunges

Pick a weight that you can complete the 30 alternating lunges in one unbroken set

Choose a double under variation that you can complete the 60 reps in 1-3 sets within the workout

1-3 sets will likely be the sweet spot

1Set: 60

2 Sets: 30-30 OR 40-20

3 Sets: 20-20-20 OR 30-20-10

MOVEMENT VIDEOS

Reverse Burpees

https://www.youtube.com/watch?v=WCEuVr-n_OY&feature=youtu.be

WOD and strategy

“Dizzy Bat – Without Equipment” (AMRAP – Rounds and Reps)

AMRAP 18:

60 Line Hops

30 “Odd-Object” Reverse Lunges

15 Reverse Burpees
STIMULUS

Using an Odd Object in this longer AMRAP workout

For line hops, let’s choose a line or set down a piece of tape to jump from side to side

Odd-Object will be held with both hands across the chest for these reverse lunges

Pick a weight that you can complete the 30 alternating lunges in one unbroken set

Yoga/Mobility

Hold All Stretches for 1 Min Each

Stretch – Against a Wall

Chest

Calves

Stretch – Standing

Quads (heel to butt)

Hamstrings (hands to feet)

Stretch – On floor

Butterfly

Legs wide/Lean forward

Knees to chest (on back)

Upward dog

Pigeon pose

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