Friday, April 2, 2021
Video Brief: https://youtu.be/5nopQJvU7B4

“I guess it comes down to a simple choice, really. Get busy living, or get busy dying”. – Andy Dufrense, The Shawshank Redemption

Earlier this week, we thought through the meaning of how “Crisis” is written in Chinese. Two symbols, translating to “danger”, and “opportunity”.

A third word to add comes from the Greek “krisis”, where the English word originated from. In Greek, “krisis” translates to “choice”.

Adversity will change us, but how it changes is us the “krisis” – the choice. As we move through our day, when we approach those inevitable challenges and frustrations… we’ll have that choice. To be bitter and upset, or to learn.

Danger, Opportunity, Choice.

WARM-UP
1 Minute
30 Seconds Box Step Overs (Low Box)
30 Seconds Box Jump Overs (Low Box)

30 Seconds Each
20 Lateral Hops Over PVC Pipe
10 PVC Around the Worlds
10 PVC Pass Throughs
:30s PVC Lat Stretch
10 PVC Overhead Squats
10 PVC Sotts Press
10 PVC Lift Offs
:30s PVC Arch Hold
:30s PVC Hollow Hold

Snatch Biased Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats

MOBILITY
Pigeon Pose on Box: 1 Minute Each Side
Child’s Pose on Box: 30 Seconds

“Muscle Memory”
5 Rounds For Time:
12 Box Jump Overs (30/24)
9 Power Snatches (115/85)
6 Bar Muscle-ups

KILOS
52/38

MODIFICATIONS

POWER SNATCHES
18 Alternating Dumbbell Snatches (Heavier Weight)

BAR MUSCLE-UPS
Reduce Reps
Banded Bar Muscle-ups
Jumping Bar Muscle-ups
18 Pull-ups
12 Chest to Bar Pull-ups
6 Burpee Pull-ups

BOX JUMP OVERS
12 Bar-Facing Burpees

HOME GYM
5 Rounds For Time:
16 Single Arm Devil’s Press (6 Each Side)
60 Double Unders (90 Singles)

Upper Body Pulling Stamina
5 Rounds Not For Time:
2,000 Meter Bike Erg
10 Strict Pull-Ups