Competition: Friday, February 5th, 2021
WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Alternating Squat Hold + Reach Overhead 10 Scapula Push-ups 5 Snatch Drops Snatch Drops should start by dropping to high power position, and ending with the 5th rep into a deep squat. Move/Power athletes use a PVC Pipe, Sport/Comp athletes use a barbell. 1b) 10:00 – 17:30 – Every 1:15 x 6 sets: Power Snatch + Hang Power Snatch (Just Above the Knee) + Pause Overhead Squat Use this as skill/positional warm-up work into your heavier lifts for the day. Start around 50% of your 1RM and build the loading as deemed fit. 1c) 18:00 – 30:00 – Every 1:00 x 12 sets: 1 Snatch w/Pause in Catch Full Squat Snatch, hold the bottom receiving/catch position for 1-2 seconds on each lift before standing up to finish. Take the loading from Part B and continue to…
Move: Friday, February 5th, 2021
WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Alternating Squat Hold + Reach Overhead 10 Scapula Push-ups 5 Snatch Drops Snatch Drops should start by dropping to high power position, and ending with the 5th rep into a deep squat. Move/Power athletes use a PVC Pipe, Sport/Comp athletes use a barbell. 1b) 10:00 – 17:30 – Every 1:15 x 6 sets: 20 Alternating Goblet Landmine Reverse Lunges This will be minimal rest, pick a loading that you can stick with and maintain for all 6 sets. 1c) 18:00 – 30:00 – Every 1:00 x 12 sets: Station 1 – 5/side Tall Kneeling Single Arm Dumbbell Arnold Press Station 2 – 5/side Kettlebell Suitcase Deadlift Station 3 – 15-20 Glute Bridge-up w/Mini Band Around Knees Pick efforts you can either maintain or build upon. Rotate each minute through the stations for a total of 4…
Competition: Thursday, February 4th, 2021
Active Recovery: The goal should be as much as possible of the following below. Thanks to CrossFit Invictus for posting this. A. Aerobic Restoration 25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: * Swim (this is my first choice, and if you have an ocean, even better) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational and relaxed) * Cycling (get outdoors and enjoy the scenery as you ride) * Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors) NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort expended should leave you feeling energized at the…
Move/Power/Sport: Thursday, February 4th, 2021
WOD: 1a) 0:00 – 14:00 – 2 rounds of: 2 minutes Ski/Bike/Row 1 minute Front Plank Hold 1 minute Table Hold 1 minute Hollow Hold 30 seconds/side Bird Dog Hold 30 seconds/side Side Plank Hold Performed on a running clock taking a total of 14 minutes, no additional transition time between movements….rest where and as needed. As always if you’re in the gym 4-6 days/week treat this as an Active Recovery day approaching the day’s work at easy to moderate intensity. 1b) 15:00 – 35:00 – 4 rounds of – 4 minute AMRAP/1 minute Rest: 30 Alternating Mountain Climbers 30 Russian Kettlebell Swings 30 Alternating Lateral Bounding Box Step Overs Max Calories Ski/Bike/Row Scale as needed. For the Lateral Bounding Step-Overs…start with one foot on the box and one on the floor, lateral to the box. From that position push off with both legs in…
Move: Wednesday, February 3rd, 2021
WOD: 1a) 0:00 – 9:00 – 9 minute AMRAP: 10 Banded Lat Press Downs 10 Scapula Pull-ups 10 Kettlebell Swings 1 minute Ski/Bike/Row Increase tempo, intensity, loads, each round as deemed fit to get yourself warm and moving. 1b) 12:00 – 21:00 – Every 1:30 x 6 sets: 7/side Single Arm Ring Row + 20 second Ring @ Chest Hold Perform the 7 Ring Rows on each arm, then perform the 20 second hold with both hands on the rings. 1c) 24:00 – 36:00 – 12 minute AMRAP: 50 Single-unders 15 Knees-up 9 Calories Ski/Bike/Row Work to push the pace and keep the intensity up. We know most athletes will start to fatigue and break down on the gymnastics works so work to keep the effort high on the Jump Rope and Machine. 1d) 39:00 – 45:00 – Every 1:00 x 6 sets: Station 1 – 8/side…
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