Power: Friday, December 18th, 2020
WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 40 seconds Single-unders Station 2 – 5 Scapula Pull-ups + 10 Medball Squats Station 3 – 5 Snatch Grip Deadlift + 5 Hang Power Snatch Athletes in Move/Power use a PVC Pipe for warm-up, Sport/Comp use a Barbell. 1b) 11:00 – 18:00 – Every 2:30 x 3 sets – Deadlift: 5 Reps @ 65% 5 Reps @ 75% Max Reps @ 85% Same as we’ve done through this week, add the same loading across all of your sets, or add it to your 1RM and re-calculate your percentages. First two sets should be done as set Dead. Last set should be done as Touch-and-Go reps, max unbroken number in a 60 second window. 1c) 21:00 – 45:00 – Every 6:00 x 4 sets: Sets 1 + 3 – AQAP: …
Competition: Friday, December 18th, 2020
WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 40 seconds Single-unders Station 2 – 5 Scapula Pull-ups + 10 Medball Squats Station 3 – 5 Snatch Grip Deadlift + 5 Hang Power Snatch Athletes in Move/Power use a PVC Pipe for warm-up, Sport/Comp use a Barbell. 1b) 11:00 – 18:00 – Every 1:00 x 7 sets: Sets 1-3 (11:00 – 14:00) – Muscle Snatch + Hang Power Snatch Sets 4-7 (14:00 – 18:00) – Power Snatch + Snatch Use this as a quick warm-up into your conditioning piece which includes some heavier, battery style lifts today. Focus on clean positions and get yourself prepped for the workout. 1c) 21:00 – 45:00 – Every 6:00 x 4 sets: Sets 1 + 3 – AQAP: 100 Double-unders + …
Competition: Thursday, December 17th, 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…
Move/Power/Sport: Thursday, December 17th, 2020
WOD: 1a) 0:00 – 9:00 – Every 1:30 x 6 sets: 2-3/side Turkish Get-up You pick the object, Dumbbell, Kettlebell, Barbell, Medball. Take your time with the movement and focus on clean, deliberate positions. This movement is a great test of coordination but also mobility, if this is something you struggle with, it should be a goal to attain this movement as it provides a good test of functional mobility. As always if you’re in the gym 4-6 days/week don’t be afraid to work at Easy-to-Moderate intensity today and treat the day as an Active Recovery day. If you’re only in a couple of days/week get after it and bring the intensity. 1b) 11:00 – 21:00 – 10 minute AMRAP: 30 Mountain Climbers 20 Box Step-ups 10 Calories Ski/Bike/Row Scale as needed. 1c) 23:00 – 33:00 – 10 minute AMRAP: 30 Alternating Single Arm Russian Kettlebell…
Competition: Wednesday, December 16th, 2020
WOD: 1a) 0:00 – 12:00 – Every 1:00 x 12 sets: Station 1 – 40 seconds Ski/Bike/Row Station 2 – 5/side Tall Kneeling Single Arm Kettlebell Press Station 3 – 20 seconds/side Bird Dog Hold Increase intensity on the machine and loading on the Kettlebell each round as deemed fit to get you good and warmed up. 1b) 17:00 – 29:00 – Every 1:30 x 8 sets: 3 Push Press w/5 second Negative Emphasis on this piece is the negative first and foremost. Most athletes most likely won’t be able to work much heavier than 60-70% of their 1RM. Be strict with the negative, and have the 5 seconds take the duration of the range of motion, not just the first few inches, and then just let the bar drop to the front rack. Stimulus first, loading second! 1c) 29:00 – 39:00 – Every 1:00 x…
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