Crash Test
DAILY MINDSET
Science has measured humans to have 20,000 genes.
Some onions have 40,000.

The idea of better or worse “gene pools” is a myth. Genes are responsible for our skin and hair color at birth, but not at all towards our potential in life.

Another “gene” controls that. It’s called “Epigenetics”. A fancy word that says, we are the ultimate adaptation machine. We respond to our environment, and most specifically, to stress.

The great thing about Epigenetics is that we’re all born with it.
We just need to get after it.
Metcon
Crash Test (Time)
For Time:
1,500 Meter Row
30 Deadlifts (245/165)
45 Lateral Barbell Burpees
* One way to approach this workout is with the following theme in mind: *Smooth Start, Smart Sets, Strong Finish*
* ***SMOOTH START:***
* While the row isn't a throw away station, it's important to move at a smooth pace that allows for constant movement during the rest of the workout
* As an example, the difference between a 2:00 pace vs. a 1:55 pace is only a 15 second overall difference after 1,500 meters
* This 15 second difference is easily lost with a long transition and chalk break before the barbell
* If we were to choose one of the two paces and transitions, it's better to go with the slower pace and quicker transition
* Being smooth on the first station can help you go faster on the next two stations
* ***SMART SETS:***
* Let's have a plan on the barbell from the very beginning and try to limit our time spent not moving, as this is the only station we would completely stop on
* Take a look at the sets below and see what approach will allow for the most movement:
* **1 Set:** 30
* **2 Sets:** 15-15 or 20-10
* **3 Sets:** 10-10-10 or 12-10-8
* **4 Sets:** 8-8-7-7
* **5 Sets:** 6's or 8-7-6-5-4
* **6 Sets:** 5's
* **10 Sets:** 3's
* ***STRONG FINISH:***
* Finishing strong doesn't mean sprinting through all 45 reps, as that is likely unsustainable
* It does mean staying focused and creating mini goals within the larger set
* For example, you could try to increase your pace every so slightly with every 15 reps
* **First 15:** Steady
* **Middle 15:** Faster
* **Final 15:** Sprint to Finish
* Whatever the approach is, looking to finish the workout with a good effort knowing there is nothing to follow
After Party
Metcon (Weight)
Front Squats
On the 0:. 1 Front Squat @ 84% of 1RM Front Squat
On the 1: 1 Front Squat @ 87% of 1RM Front Squat
On the 2: 1 Front Squat @ 90% of 1RM Front Squat

On the 3: 1 Front Squat @ 87% of 1RM Front Squat
On the 4: 1 Front Squat @ 90% of 1RM Front Squat
On the 5: 1 Front Squat @ 93% of 1RM Front Squat

On the 6: 1 Front Squat @ 90% of 1RM Front Squat
On the 7: 1 Front Squat @ 93% of 1RM Front Squat
On the 8: 1 Front Squat @ 96% of 1RM Front Squat

***Following Final Set, Until the 15 Minute Mark:***
Build to a Heavy Single for the Day