Move/Power/Sport: Thursday, February 11th, 2021
WOD: 1a) 0:00 – 10:00 – 10 minute AMRAP: 1 minute Ski/Bike/Row 5 Wall Therapy Squats 10 Band Pull-Aparts 10 Banded Face Pulls 10 Banded Good Mornings 30 second Front Plank Hold Increase intensity each round as deemed fit on the machine. As always if you’re in the gym 5+ days/week this is a great opportunity to work at a lower intensity level and get a good active recovery day. Scale reps as needed, use lighter loads, it’s not healthy, nor will it help your long-term progress to hammer yourself everyday. 1b) 15:00 – 45:00 – 6 sets of – 4:00 ON/1:00 OFF: Sets 1, 3, 5: 30 Single Arm Alternating Russian Kettlebell Swings 30 Abmat Sit-ups Max Medball/D-Ball Box Step-ups Sets 2, 4, 6: 30 D-Ball Over the Shoulder 30 Medball Russian Twists Max Calories Ski/Bike/Row Scale as needed. For results post detailed weights, reps,…
Competition: Wednesday, February 10th, 2021
WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 1/side Turkish Get-up 3 Inchworm + Push-up 10 Table Top Up Downs 10 Air Squats 30 seconds Ski/Bike/Row Take your time with your first 3 movements, focusing on good range of motion and opening up positions For the Machine work to increase the tempo each round. 1b) 12:00 – 26:00 – Every 2:00 x 7 sets: 3 Thrusters + 3 Push Press The Thrusters and Push Press are to be performed as a complex. Start with a comfortable loading and build as deemed fit. Establish a heavy set for the day…remember your last set doesn’t always need to be your heaviest. Make an effort to have your 6 non “Max” sets within 80% of your days heaviest set. 1c) 30:00 – 45:00 – 15 minute AMRAP: 60 Calories Ski/Bike/Row 45 Wall Balls 20/14 30 Box Jump Overs…
Sport: Wednesday, February 10th, 2021
WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 1/side Turkish Get-up 3 Inchworm + Push-up 10 Table Top Up Downs 10 Air Squats 30 seconds Ski/Bike/Row Take your time with your first 3 movements, focusing on good range of motion and opening up positions For the Machine work to increase the tempo each round. 1b) 12:00 – 26:00 – Every 2:00 x 7 sets: 3 Thrusters + 3 Push Press The Thrusters and Push Press are to be performed as a complex. Start with a comfortable loading and build as deemed fit. Establish a heavy set for the day…remember your last set doesn’t always need to be your heaviest. Make an effort to have your 6 non “Max” sets within 80% of your days heaviest set. 1c) 30:00 – 45:00 – 15 minute AMRAP: 60 Calories Ski/Bike/Row 45 Wall Balls 20/14 30 Box Jump Overs…
Move: Wednesday, February 10th, 2021
WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 1/side Turkish Get-up 3 Inchworm + Push-up 10 Table Top Up Downs 10 Air Squats 30 seconds Ski/Bike/Row Take your time with your first 3 movements, focusing on good range of motion and opening up positions For the Machine work to increase the tempo each round. 1b) 12:00 – 26:00 – Every 2:00 x 7 sets: 10 Dumbbell Thrusters + 10 Dumbbell Push Press + 30 seconds Easy Ski/Bike/Row The Thrusters and Push Press are to be performed as a complex. Start with a comfortable loading and build as deemed fit. Upon completing the complex of Thruster + Push Press move to your machine for 30 seconds at an Easy Pace/Active Recovery Pace. Focus on making the transition as quick as possible so you are getting the largest rest period possible on the back end. 1c) 30:00…
Power: Wednesday, February 10th, 2021
WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 1/side Turkish Get-up 3 Inchworm + Push-up 10 Table Top Up Downs 10 Air Squats 30 seconds Ski/Bike/Row Take your time with your first 3 movements, focusing on good range of motion and opening up positions For the Machine work to increase the tempo each round. 1b) 12:00 – 26:00 – Every 2:00 x 7 sets: 5 Thrusters + 5 Push Press + 30 seconds Easy Ski/Bike/Row The Thrusters and Push Press are to be performed as a complex. Start with a comfortable loading and build as deemed fit. Upon completing the complex of Thruster + Push Press move to your machine for 30 seconds at an Easy Pace/Active Recovery Pace. Focus on making the transition as quick as possible so you are getting the largest rest period possible on the back end. 1c) 30:00 – 45:00…
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