Move/Power/Sport: Thursday, December 31st, 2020
WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 2 minutes Ski/Bike/Row Remaining time AMRAP… 10 Alternating Lunges 10 Kettlebell Deadlifts 10 Alternating Plank Shoulder Taps Get yourself moving. As always, if you’re in the gym 4-6 days/week, don’t be afraid to treat this as an Active Recovery day and perform the work at Easy-to-Moderate intensity. 1b) 10:00 – 45:00 – Every 1:00 x 35 sets: Station 1 – 40 seconds Ski/Bike/Row Station 2 – 40 secondsSingle Arm Overhead Kettlebell Lunge Station 3 – 40 seconds V-Ups Station 4 – 40 seconds D-Ball Over the Shoulder Station 5 – 40 seconds Wall Sit Hold Each station is max reps. For the Lunges, switch arms, either at 20 seconds in the round, or from round to round. Lunges can be forward or reverse step, athletes choice. Wall Sit Hold add loading to as desired. For results…
Competition: Thursday, December 31st, 2020
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…
Sport: Wednesday, December 30th, 2020
WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 50 Single-unders 5/side Quad Hold + Rotation Overhead 10 Banded Upright Rows 10 Scapula Pull-ups Take your time and get your positions opened up and your body ready to go. 1b) 12:00 – 21:00 – Every 1:30 x 6 sets: 5 Push Press @ 60%> Find a comfortable load to start and build through the 6 sets to a heavy set of 5 for the day if things are feeling good, if things aren’t feeling great today keep the loading in the 60-75% range. 1c) 21:00 – 31:00 – 10 minute AMRAP: 3 rounds of – 50 Double-unders + 3 Split Jerks @60%-70% 2 rounds of – 40 Double-unders + 2 Split Jerks @70-80% AMRAP of – 30 Double-unders + 1 Split Jerk @80%> Work through this at whatever kind of pace feels appropriate for you today,…
Move: Wednesday, December 30th, 2020
WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 50 Single-unders 5/side Quad Hold + Rotation Overhead 10 Banded Upright Rows 10 Scapula Pull-ups Take your time and get your positions opened up and your body ready to go. 1b) 12:00 – 21:00 – Every 1:30 x 6 sets: 10/side Single Arm Kettlebell Row w/3 second Pause @ Chest Start at a moderate load and build as deemed fit. Perform all rep on 1 side before switching to the other. 1c) 21:00 – 31:00 – 10 minute AMRAP: 150 Single-unders 50 Box Step-ups 25 Russian Kettlebell Swings Scale as needed. 1d) 35:00 – 45:00 – Every 5:00 x 2 sets: 20 Knees-up 10/side Single Arm Dumbbell Floor Press 20 Lateral Hurdle Hops 10/side Dumbbell Plank Rows Scale as needed. For both of the Dumbbell movements perform all reps on 1 side before switching to the other side….
Power: Wednesday, December 30th, 2020
WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 50 Single-unders 5/side Quad Hold + Rotation Overhead 10 Banded Upright Rows 10 Scapula Pull-ups Take your time and get your positions opened up and your body ready to go. 1b) 12:00 – 21:00 – Every 3:00 x 3 sets – Bench Press: 1 sets of 5 @ 75% 1 sets of 3 @ 85% 1 set of Max Reps @ 95% Same as weeks past, reset your 1RM appropriately, or add the same weight you’ve been adding each week to your sets. 1c) 21:00 – 31:00 – Every 2:30 x 4 sets – Deadlift: 1 set of 5 @ 65% 1 set of 5 @ 75% 1 set of 3 @ 85% 1 set of Max Reps @ 95% For the first 3 sets, set them Dead on the floor each rep. For your Max Reps…
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