CrossFit WOD, January 15, 2020

Four Loko
**“The future belongs to those who prepare for it today.” – Malcolm X**

There’s something intoxicating about planning for the future. It’s the dream-world.

Yet when it comes time to cross the bridge from planning to execution, many lose their way. And nothing materializes.

View preparation as two parts, equally theoretical and tangible action.
Without the thought behind, it’s wasted energy in multiple directions.
And without action to follow thought, it’s nothing but a pipe dream.

There will be the voice that tells us, “there’s time to do this tomorrow”. But that brings us back to the quote we started with above. Are we going to react to tomorrow, or are we going to respond to today?

Pausing Front Squat (Heavy Complex)
Build to a Heavy Complex:
1 Pausing Front Squat
1 Front Squat

Four Loko (Time)
On the 4:00 x 5 Rounds:
20/15 Calorie Row
40 Double Unders
7 Front Squats (165/115)

**slowest round

* With rest built in and the score being the slowest of the 5 rounds, we want to find a strong, but sustainable pace from the beginning
* On the row, focus on a controlled stroke rate with a hard leg drive
* Use the recovery here to keep the heart rate down instead of flying through your strokes
* With a relatively small number of double unders, shoot for unbroken sets if you can
* However, if you know you’re going to need to break on one movement, it’s better to do so on the rope than on the front squats
* Finally, once the barbell is on your shoulders, keep it there and try to grind out the 7 reps straight to finish out the rounds

After Party
Metcon (Weight)
Push Press Complex
4 Sets of the Complex:
1 Pausing Push Press + 1 Push Press
1 Pausing Push Press + 1 Push Press

Set 1: 60% of 1RM Jerk
Set 2: 65% of 1RM Jerk
Sets 3-4: 70% of 1RM Jerk

*Pause 2 Seconds in Dip*