Competition: Thursday, January 28th, 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, January 28th, 2021
WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 2 minutes Ski/Bike/Row Then…AMRAP 20 Glute Bridge-ups 10/side Side Plank Dips Increase the tempo on the machine every 30 seconds to get your heart rate up. As always if you train 4-6 days/week don’t be afraid to use this as an Active Recovery piece and work at easy to moderate intensity. 1b) 10:00 – 45:00 – Every 1:00 x 35 sets: Station 1 – 40 seconds Ski/Bike/Row/Jump Rope/Burpees Station 2 – Kettlebell Movement Station 3 – Trunk Movement Station 4 – 40 seconds Ski/Bike/Row/Jump Rope/Burpees Station 5 – Static Hold Movement Athletes choice for movements today. Have fun. You pick your reps based on how hard you’re looking to work. Examples for stations 2, 3, and 5 are below… Kettlebell – Swing (Russian, American, Single Arm), Push Press, Deadlift, Bent Over Row, Around the World, Turkish…
Move: Wednesday, January 27th, 2021
WOD: 1a) 0:00 – 10:00 – Every 1:00 x 10 sets: Station 1 – 40 seconds Ski/Bike/Row Station 2 – 10 Slow Air Squats w/Plate Held Out Front Station 3 – 3-5 Inchworm + Scapula Push Up Station 4 – 8/side 1/2 Kneeling Dumbbell/Kettlebell Strict Press Station 5 – 20 seconds /side Samson Stretch Get yourself moving and warm. Increase the effort on the 2nd round on the machine to get your heart rate up. Spend additional time as needed on any areas that might feel a little tight from the last two days. 1b) 15:00 – 27:00 – Every 1:30 x 8 sets: Station 1 – 10 Push Ups + 20 Abmat Sit-ups w/Medball Station 2 – 10/side Single Arm Dumbbell Floor Press + 30 second Wall Sit Hold Alternate between the two couplets each set. Use loading/reps that you can at least maintain…
Power: Wednesday, January 27th, 2021
WOD: 1a) 0:00 – 10:00 – Every 1:00 x 10 sets: Station 1 – 40 seconds Ski/Bike/Row Station 2 – 10 Slow Air Squats w/Plate Held Out Front Station 3 – 3-5 Inchworm + Scapula Push Up Station 4 – 8/side 1/2 Kneeling Dumbbell/Kettlebell Strict Press Station 5 – 20 seconds /side Samson Stretch Get yourself moving and warm. Increase the effort on the 2nd round on the machine to get your heart rate up. Spend additional time as needed on any areas that might feel a little tight from the last two days. 1b) 15:00 – 27:00 – Every 1:30 x 8 sets: 30 seconds Front Plank Hold + 3 Push Press Goal stimulus here is for you to be working on lifting heavyish under some pre-fatigue. The Plank should be done from the Hands, not Forearms, to further tax the triceps and shoulder….
Competition: Wednesday, January 27th, 2021
WOD: 1a) 0:00 – 10:00 – Every 1:00 x 10 sets: Station 1 – 40 seconds Ski/Bike/Row Station 2 – 10 Slow Air Squats w/Plate Held Out Front Station 3 – 3-5 Inchworm + Scapula Push Up Station 4 – 8/side 1/2 Kneeling Dumbbell/Kettlebell Strict Press Station 5 – 20 seconds /side Samson Stretch Get yourself moving and warm. Increase the effort on the 2nd round on the machine to get your heart rate up. Spend additional time as needed on any areas that might feel a little tight from the last two days. 1b) 15:00 – 27:00 – Every 1:30 x 8 sets: 2 Push Press + 1 Push Jerk Start around 60% of your 1RM Push Press and build from there. Remember, last set doesn’t always need to be the heaviest…especially when we are looking at upper body movements on short rest, we…
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