Power: Monday, December 7th, 2020
WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Squat Hold + Reach Overhead 10 Glute Bride-ups w/Mini Band 5 Front OR Back OR Goblet Squats Get yourself moving and those hips opened up. 1b) 10:00 – 25:00 – Every 1:30 x 10 sets – Back Squat: Sets 1-4 (10:00 – 16:00) – 5 Reps @ 40% Sets 5-7 (16:00 – 20:30) – 5 Reps @ 50% Sets 8-10 (20:30 – 25:00) – 5 Reps @ 60% De-load week on your main barbell lifts. Use this an opportunity to get some volume in at light-to-moderate loading with a focus on making every rep as pristine as possible. We will be doing a second cycle of this that we will start next week. Don’t go heavier than the prescribed percentages, you’ve hit heavy, and high effort max reps sets the last 3 weeks, give your…
Competition: Monday, December 7th, 2020
WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Squat Hold + Reach Overhead 10 Glute Bride-ups w/Mini Band 5 Front OR Back OR Goblet Squats Get yourself moving and those hips opened up. 1b) 10:00 – 25:00 – Every 1:30 x 10 sets: 1 Pause Front Squat + 1 Front Squat The last few weeks we’ve been working some higher volume and getting you more comfortable with that bottom position. Today is an opportunity to push the loading heavier than past weeks. If things are feeling good get after it, and if not keep the weights at more working weight sets and keep them fixed. The time domains are shorts today, if you’re really feeling good and getting after the higher loading don’t be afraid to take a set off for additional rest as you get to a top end set. 1c) 25:00 –…
Move: Monday, December 7th, 2020
WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Squat Hold + Reach Overhead 10 Glute Bride-ups w/Mini Band 5 Front OR Back OR Goblet Squats Get yourself moving and those hips opened up. 1b) 10:00 – 25:00 – Every 1:30 x 10 sets: 3 Pause Landmine Squats + 3 Landmine Squats + 10 Abmat Sit-ups Start with a moderate load on the Landmine Squats and build them each set as deemed fit. Upon completing the complex of Landmine Squats transition right to the floor for the Abmat Sit-ups. 1c) 25:00 – 30:00 – 5 minute AMRAP: Max Quality Box Step-ups w/1 Dumbbell Focus here should be smooth and steady pacing with a focus of pushing off with the rear leg as little as possible. The Dumbbell can be held anywhere you want, just no putting it down for the 5 minutes. 1d) 35:00 – 45:00…
Power: Saturday, December 5th, 2020
WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 45 Seconds Cardio Station 2 – 10 Scapula Push Up+ Shoulder Tap Station 3 – 20 Alternating Toe-Ups Work to push the intensity up each round on the machine to get yourself warm. 1b) 14:00 – 39:00 – Every 1:00 x 25 sets: Station 1 – Ski/Bike/Row Station 2 – Alternating Dumbbell Plank Rows 35/25 Station 3 – D-Ball Over the Shoulder 70/50 Station 4 – Push-ups Station 5 – Rest Max reps at each station. We know the gymnastics, station 4 will break down as you fatigue, try and set the other 3 movements at a capacity that you can work for most if not all of the 60 seconds in the round. 1c) 40:00 – 45:00 – AQAP: 50 Alternating Single Arm Dumbbell Squat Cleans 35/25 *Every Drop Perform 5…
Competition: Friday, December 5th, 2020
WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 45 Seconds Cardio Station 2 – 10 Scapula Push Up+ Shoulder Tap Station 3 – 20 Alternating Toe-Ups Work to push the intensity up each round on the machine to get yourself warm. 1b) 14:00 – 39:00 – Every 1:00 x 25 sets: Station 1 – Ski/Bike/Row Station 2 – Alternating Dumbbell Plank Rows 70/50 Station 3 – D-Ball Over the Shoulder 150/100 Station 4 – Strict Handstand Push-ups Station 5 – Rest Max reps at each station. We know the gymnastics, station 4 will break down as you fatigue, try and set the other 3 movements at a capacity that you can work for most if not all of the 60 seconds in the round. 1c) 40:00 – 45:00 – AQAP: 50 Alternating Single Arm Dumbbell Squat Cleans 70/50 *Every Drop…
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