Power: Saturday, January 2nd, 2021
WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5/side Single Leg Kettlebell Romanian Deadlifts 10 Alternating Bird Dogs 5 Hang Muscle Snatch Athletes in Sport/Comp use a barbell for warm-up, those in Move/Power use a PVC Pipe. 1b) 10:00 – 20:00 – Every 1:00 x 10 sets: 5 Strict Chin-ups + 3 Hang Muscle Snatch Use assistance as needed for the Chin-ups. Use this as an opportunity to work on clean positions in developing the Snatch. Emphasis should be position and quality of movement, not loading. 1c) 25:00 – 45:00 – 20 minute AMRAP: 5 rounds of “Cindy” (5 Pull-ups/Ring Rows + 10 Push-ups + 15 Air Squats) 500m Ski/Row or 100m C2 Bike or 1200m Assault Bike 3 rounds of Dumbbell “DT” @ 35/25 (12 Deadlifts + 9 Hang Power Clean + 6 Shoulder-to-Overhead) 500m Ski/Row or 100m C2 Bike or 1200m Assault Bike…
Competition: Saturday, January 2nd, 2021
WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5/side Single Leg Kettlebell Romanian Deadlifts 10 Alternating Bird Dogs 5 Hang Muscle Snatch Athletes in Sport/Comp use a barbell for warm-up, those in Move/Power use a PVC Pipe. 1b) 10:00 – 20:00 – Every 1:00 x 10 sets: 1-5 Muscle-ups + 1 Snatch @ 60%> Pick a quantity of Muscle-ups that you can maintain in unbroken sets for all 10 sets. If you don’t have a consistent Muscle-up substitute a Strict Chin-up or Ring Dip in appropriate volume that you can maintain in unbroken sets. Snatches are all full Squat, build as heavy as deemed fit. 1c) 25:00 – 45:00 – 20 minute AMRAP: 5 rounds of Chest-to-bar “Cindy” (5 Chest-to-bar Pull-ups + 10 Push-ups + 15 Air Squats) 500m Ski/Row or 100m C2 Bike or 1200m Assault Bike 3 rounds of “DT” @ 155/105 (12…
Sport: Saturday, January 2nd, 2021
WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5/side Single Leg Kettlebell Romanian Deadlifts 10 Alternating Bird Dogs 5 Hang Muscle Snatch Athletes in Sport/Comp use a barbell for warm-up, those in Move/Power use a PVC Pipe. 1b) 10:00 – 20:00 – Every 1:00 x 10 sets: 1-5 Muscle-ups + 1 Snatch @ 60%> Pick a quantity of Muscle-ups that you can maintain in unbroken sets for all 10 sets. If you don’t have a consistent Muscle-up substitute a Strict Chin-up or Ring Dip in appropriate volume that you can maintain in unbroken sets. Snatches are all full Squat, build as heavy as deemed fit. 1c) 25:00 – 45:00 – 20 minute AMRAP: 5 rounds of “Cindy” (5 Pull-ups/Ring Rows + 10 Push-ups + 15 Air Squats) 500m Ski/Row or 100m C2 Bike or 1200m Assault Bike 3 rounds of “DT” @ 115/75 (12 Deadlifts…
Move: Saturday, January 2nd, 2021
WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5/side Single Leg Kettlebell Romanian Deadlifts 10 Alternating Bird Dogs 5 Hang Muscle Snatch Athletes in Sport/Comp use a barbell for warm-up, those in Move/Power use a PVC Pipe. 1b) 10:00 – 20:00 – Every 1:00 x 10 sets: 5 Strict Chin-ups + 5 Ball Slams Use assistance as needed for the Chin-ups. For the Ball Slams really focus on generating maximal force on each repetition. 1c) 25:00 – 45:00 – 20 minute AMRAP: 5 rounds of “Cindy” (5 Pull-ups/Ring Rows + 10 Push-ups + 15 Air Squats) 500m Ski/Row or 100m C2 Bike or 1200m Assault Bike 3 rounds of Dumbbell “DT” (12 Deadlifts + 9 Hang Power Clean + 6 Shoulder-to-Overhead) 500m Ski/Row or 100m C2 Bike or 1200m Assault Bike Scale as needed. Accessory: 2) Monostructural Conditioning – Ski Erg: A – 10 minutes Easy…
Move/Power/Sport/Competition: Friday, January 1st, 2021
*It’s January 1st, the start of the New Year. We encourage one, that you take the break today, give your body some down time, maybe some easy movement and stretching, and learn to appreciate that rest and recovery is just as important to your performance as training is. In addition, use this time to think about you and your training. An entire year lies ahead, what do you want to get out of it with your time in the gym. Do you actually want to be a great CrossFitter, or do you just want to lift heavy, or do you just care about being able to do long endurance workouts. Everybody has something they want to get better at, this is a good time to look at what you want and be honest with yourself about whether you’re making the steps to make…
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