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“Kalsnew”

Crossfit Epically Awesome – CrossFit Epically Awesome

CompTrain Mindset

“When we are closed to ideas, what we hear is criticism. When we are open to criticism, what we get is advice.” – Simon Sinek

Our immediate temptation when we receive feedback can be to defend. And often, this defense can be so strong, that it deafens us to any potential upside. We literally close it off, not because the actual information isn’t useful… but because we allowed our emotions to get in the way.

Next time we receive feedback, let’s listen. As obvious as that sounds, there will be a temptation to start to formulate a response, a justification, or an argument. If we are doing that, we aren’t listening.

Strip away the emotion, recognizing that someone has stopped their day to provide us with thoughts that could only make us better.

Warm-up

3 Sets

1 Minute Bike (Jumping jacks if no bike)

10 Lateral Jumps over Dumbbell (Over line if no DB)

10 Alternating Dumbbell Cleans (Odd Object if no DB)

10 Alternating Dumbbell Push Press (Odd Object if no DB)

5 Push-ups

WOD and strategy

“Kalsnew” (Time)

For Time:

100 Alternating DB Clean and Jerks

*OTM – 5 Burpees over DB
STIMULUS

Working through 2 different movements in this conditioning piece

3, 2, 1 go you will complete 5 burpees, jumping laterally over the dumbbell each time

No need to extend the hips fully on our burpees today

Once you’ve completed 5 burpees immediately move into alternating DB Clean and Jerks

* See Movement Video*

DB will start with each head of the dumbbell on the ground, move to the shoulder, and finish locked out over head with a full hip extension at the top

Let’s choose a DB weight that would allow you to hit 30+ reps when fresh

When Minute 1 hits- you will complete 5 more burpees then move back to the dumbbell

Continue to move through the two movements until you’ve completed 100 DB Clean and Jerks

Your score will be however long it takes you to finish 100 DB Clean and Jerks

Be aware that if you have 2 more alternating DB clean and jerks and the clock hits the next minute you need to complete another 5 burpees then finish your two reps

MOVEMENT VIDEO

Alternating Dumbbell Clean and Jerks

https://www.youtube.com/watch?v=QWqNunZUUzg&feature=youtu.be

WOD and strategy

“Kalsnew – Without Equipment” (Time)

For Time:

100 Odd-Object” Ground-to-Shoulder

*OTM – 5 Burpees over “Odd-Object”
STIMULUS

Working through 2 different movements in this conditioning piece

3, 2, 1 go you will complete 5 burpees, jumping laterally over the odd-object each time

No need to extend the hips fully on our burpees today

Once you’ve completed 5 burpees immediately move into alternating Ground to Shoulder

* See Movement Video*

Odd-Object will start on the ground, move a the shoulder, finish with a full hip extension at the top

Let’s set up our Odd-Object weight to something that would allow you to hit 20+ reps when fresh

When Minute 1 hits- you will complete 5 more burpees then move back to the odd-object

Continue to move through the two movements until you’ve completed 100 ground to shoulder

Your score will be however long it takes you to finish 100 Odd-Object Ground to shoulder

Be aware that if you have 2 more Odd-Object ground to shoulder and the clock hits the next minute you need to complete another 5 burpees then finish your two reps

MOVEMENT VIDEO

Odd-Object Ground to Shoulder

https://www.youtube.com/watch?v=XFG7MQU1uS0&feature=youtu.be

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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