Move: Friday, January 15th, 2021
WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Alternating Bird Dogs 10 Alternating Squat Hold + Reach Overhead 5 Power Snatch Athletes in Move/Power use a PVC Pipe for Warm-up, athletes in Sport/Comp use a barbell. 1b) 10:00 – 19:00 – Every 3:00 x 3 sets: 10/side Banded RNT Reverse Lunge 20 Russian Kettlebell Swings Remaining time Calories Ski/Bike/Row Take your time on the Lunges. If you’re loading them, load with a Dumbbell or Kettlebell in the Goblet position. Swings focus on good Hamstring loading and really be aggressive with your hip snap. Spend whatever remaining time left in the round on the machine. 1c) 20:00 – 29:00 – Every 1:00 x 9 sets: Set 1 – 8 Sumo Stance Kettlebell Deadlifts @ Tempo 0.1.3 Set 2 – 10 Prone Medball Hamstring Curls Alternate between the two movements on the minute. For the Sumo…
Sport: Friday, January 15th, 2021
WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Alternating Bird Dogs 10 Alternating Squat Hold + Reach Overhead 5 Power Snatch Athletes in Move/Power use a PVC Pipe for Warm-up, athletes in Sport/Comp use a barbell. 1b) 10:00 – 19:00 – Every 3:00 x 3 sets: 20 T+G Power Snatch 75/55 Scale loading as needed. Working on a little barbell cycling here…don’t let your positions go out the door, remember proper positioning and technique is efficient, efficiency allows you to go faster, longer, work less hard for each rep. 1c) 20:00 – 29:00 – Every 1:00 x 9 sets: 1 Power Snatch + 1 Overhead Squats Start at your Touch-and-Go loading or a little heavier from Part B and build as deemed fit. 1d) 34:00 – 45:00 – 11 minute AMRAP: 100 Wall Balls 20/14 50 Kettlebell Snatch 35/26 10 Muscle-ups For the Snatches you…
Competition: Friday, January 15th, 2021
WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Alternating Bird Dogs 10 Alternating Squat Hold + Reach Overhead 5 Power Snatch Athletes in Move/Power use a PVC Pipe for Warm-up, athletes in Sport/Comp use a barbell. 1b) 10:00 – 19:00 – Every 3:00 x 3 sets: 20 T+G Power Snatch 95/65 Working on a little barbell cycling here…don’t let your positions go out the door, remember proper positioning and technique is efficient, efficiency allows you to go faster, longer, work less hard for each rep. 1c) 20:00 – 29:00 – Every 1:00 x 9 sets: 1 Power Snatch + 1 Overhead Squats Start at your Touch-and-Go loading or a little heavier from Part B and build as deemed fit. 1d) 34:00 – 45:00 – 11 minute AMRAP: 100 Wall Balls 20/14 50 Kettlebell Snatch 53/35 20 Bar Muscle-ups For the Snatches you must perform all…
Power: Friday, January 15th, 2021
WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Alternating Bird Dogs 10 Alternating Squat Hold + Reach Overhead 5 Power Snatch Athletes in Move/Power use a PVC Pipe for Warm-up, athletes in Sport/Comp use a barbell. 1b) 10:00 – 19:00 – Every 3:00 x 3 sets: 30 Touch-and-Go Deadlifts Stimulus we’re after today is working on your barbell cycling conditioning. Loading should be on the light to moderate end, 30-40% of your 1RM. Feel free to start lighter and build or pick a weight and keep it fixed for all 3 sets. 1c) 20:00 – 29:00 – Every 1:00 x 9 sets: 2 Hi-Hang Power Snatch + 2 Overhead Squats For newer athletes this is meant to be skill/position work, you may be working as light as a PVC pipe. If you’re a little more familiar with the movements start with an empty barbell,…
Competition: Thursday, January 14th, 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…
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