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“Kansas City”

Crossfit Epically Awesome – CrossFit Epically Awesome

CompTrain Mindset

“Everyone makes mistakes. Not everyone owns them.”

It can be ever-tempting to blame a failure on an external factor. Yet when we do, we gain nothing. We shirk responsibility, and with that, a learning opportunity.

Learning starts with ownership. Recognizing that we can do this better. No one is infallible – we will all make mistakes, and be part of larger mistakes that involve a host of other people. But, even when it’s easy to allow ourselves to blame the situation, look inward.

Ask ourselves the simple question – “What could I have done better?”

Warm-up

8 Minutes For Quality:

30 Second Hollow Hold

200 Meter Jog

10 PVC Pass Throughs

5 Inchworm to Push-ups

*Use broomstick, or towel/band

WOD and strategy

“Kansas City” (AMRAP – Rounds and Reps)

5 x 3:00 AMRAP, Resting 1:00 between:

AMRAP 3 Minutes:

6 Burpees

8 Alternating Single Arm Squat Cleans

10 Lateral Over-And-Back DB Hops*

*New standard: Hopping over and back = 1 rep
STIMULUS

3 Minutes on 1 Minute off in these fast paced intervals

Since these are 3 Minute AMRAPs you’ll move back to the burpees following the lateral DB Hops

The goal is to choose rep schemes, weights, and variations that allows for 2+ rounds to be completed within the 3 minutes

Standard burpees today, hitting the chest on the ground and jumping with a full hip extension at the top

The Alternating Single Arm Squat cleans will start with both heads of the dumbbell in between the feet for each rep

We will alternate hands after every rep

For each lateral Db hop, over and back will count as 1 rep

Your score will be total rounds + reps for all 5 AMRAPs, enter each score separately and SugarWOD will add them together for a sum total

WOD and strategy

“Kansas City – Without Equipment” (AMRAP – Rounds and Reps)

5 x 3:00 AMRAP, Resting 1:00 between:

AMRAP 3:

6 Burpees

8 Odd-Object Squat Cleans

10 Lateral Over-And-Back Odd-Object Hops
STIMULUS

3 Minutes on 1 Minute off in these fast paced intervals

Since these are 3 Minute AMRAPs you’ll move back to the burpees following the lateral DB Hops

The goal is to choose rep schemes, weights, and variations that allows for 2+ rounds to be completed within the 3 minutes

Standard burpees today, hitting the chest on the ground and jumping with a full hip extension at the top

For each lateral odd-object hop, over and back will count as 1 rep

Your score will be total rounds + reps for all 5 AMRAPs, enter each score separately and SugarWOD will add them together for a sum total

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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