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By LAHAINA CROSSFIT

WORKOUT OF THE DAY, MAY 27TH 2020

LCF/COMPTRAIN MINDSET:


“If you want to improve, be content to be thought foolish, and stupid.” – Epictetus

If there’s one thing we can guarantee ourselves, it’s that we’re going to make mistakes. We’re going to fall flat on our face and embarrass ourselves. It’s just part of the way.

But if we promise ourselves one thing, everything changes. The promise to uphold the willingness to learn.

To take the failure from “this isn’t for me” and translate it into “I’m not good enough yet”. It’s never a challenge of if we can do it or not… but rather a challenge of how bad do we want it. How hard we’ll work for it. We can sit and wallow, or we can meet fire with fire. To pick up the pieces, binding and mending them together, to ultimately make them far stronger than before.


WARMUP:


30 Seconds Single Unders or Jumping Jacks
30 Seconds Lateral Squats Video
30 Seconds Active Spidermans Video


30 Seconds Single Unders  or Jumping Jacks
30 Seconds Slow Air Squats
30 Seconds Mountain Climbers Video


30 Seconds Single Unders or Jumping Jacks
30 Seconds Air Squats 
30 Seconds Frog Hops Video


30 Seconds Single Unders of Jumping Jacks
30 Seconds Goblet Squats Video 
30 Seconds Slow Burpees


WOD:


#five below


5 Minutes on and 5 minutes off in today's fast paced intervals


With rest built in, we're looking to bring the effort with each round


After completing an initial buy-in of double unders, which only happen once, you'll move into max rounds of lateral dumbbell burpees and a dumbbell movement


AMRAP 5:


Buy-In: 100 Double Unders (See subs for Double Unders below)


Into Max Rounds:
6 Lateral Dumbbell Burpees (Over and Back is 2)
12 Dumbbell Front Squats  (Single DB Hold across chest)

Rest 5 Minutes 

AMRAP 5: 


Buy-In: 100 Double Unders


Into Max Rounds:
6 Lateral Dumbbell Burpees
9 Dumbbell Thrusters (Single DB Hold across chest)

Rest 5 Minutes 

AMRAP 5: 


Buy-In: 100 Double Unders


Into Max Rounds:
6 Lateral Dumbbell Burpees
6 Dumbbell Clusters  (Alternate side every rep) Video


*Subs for Double Unders:


150 Single Unders (1.5x)


100 Line Hops Video


50 Over and Back Dumbbell Hops Video


75 Plate Hops Video


100 Double Taps Video


CASHOUT:


4 Giant Sets:
30 Seconds Max Single Dumbbell Overhead Tricep Extensions Video
30 Seconds Max Double Dumbbell Russian Swings Video
30 Seconds DB Curl Video


Rest 1:30 Between Sets