Sport: Friday, December 4th, 2020
WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5 Inchworm + Push Up 10 Air Squats 15 Kettlebell Romanian Deadlifts Smooth and clean positions, use the squat as a dynamic stretch and focus on pushing your depth to open up your hips and back. 1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 1 Halting Clean Deadlift + 1 Pause Above Knee Power Clean + 1 Pause Above Knee Clean + 1 Jerk Start around 50-60% of your 1RM C+J. Use this as positional work to get you warm for the singles. Build loading as desired based on how you feel. On the Halting Clean Deadlift hold at/just above the knee for 2-3 seconds before finish through on the Deadlift. 1c) 20:00 – 29:00 – Every 1:30 x 6 sets – Clean and Jerk: Set 1 – 65-70% Set 2 – 70-75% Set 3…
Move/Power/Sport: Thursday, December 3rd, 2020
WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 2 minutes Ski/Bike/Row Then…AMRAP… 10 Alternating Lateral Lunges 20 Plank Shoulder Taps Push the machine at a moderate tempo to get your heart rate up and going. 1b) 10:00 – 45:00 – (Choose Your Own Adventure) Every 1:00 x 35 sets: Station 1 – Cardio Movement Station 2 – Kettlebell Movement Station 3 – Trunk Movement Station 4 – Cardio Movement Station 5 – Static Hold Movement Cardio Movement – Ski/Bike/Row, Jump Rope, Burpees, Box Step-ups Kettlebell Movement – Swings, Squats, Presses, Turkish Get-ups, Windmills, Deadlifts, etc. Trunk Movement – Sit-ups, Hollow Rocks, Toes-to-bar, Tuck Crunches, Planks, Hollow Hold, Front Rack Holds, D-Ball Holds Static Hold – Wall Sit, Hanging From the Bar, Front Rack Hold, D-Ball Hold, Bottom of Push-up Hold, Overhead Hold, Farmers Holds Choose the movements you want to work on today. If…
Competition: Thursday, December 3rd, 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: Wednesday, December 1st, 2020
WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 3 minute Ski/Bike/Row Buy-In Then…AMRAP 20 Band Pull-Aparts 5/side Kettlebell Windmills 5 Pause Scapula Pull-ups Build your pace on your machine each minute to get your heart rate up. Focus on good clean positions and activation through the rest of the movements. 1b) 12:00 – 28:00 – Every 2:00 x 8 sets: Station 1 – 10/side Tall Kneeling Kettlebell Bottoms-up Press Station 2 – 20 seconds Ring/Bar To Chest Hold + 20 seconds/side Single Arm KB/DB Overhead Hold Alternate between stations for 4 sets of each piece. Focus on clean, quality positions. Build your loading through each round as deemed fit. 1c) 28:00 – 33:00 – Every 1:00 x 5 sets: 5/side Single Arm Dumbbell Bent Over Row w/Band Pick a loading/resistance you can maintain for all 5 sets. 1d) 35:00 – 45:00 – Every 2:00 x 5…
Sport: Wednesday, December 2nd, 2020
WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 3 minute Ski/Bike/Row Buy-In Then…AMRAP 20 Band Pull-Aparts 5/side Kettlebell Windmills 5 Pause Scapula Pull-ups Build your pace on your machine each minute to get your heart rate up. Focus on good clean positions and activation through the rest of the movements. 1b) 12:00 – 28:00 –Every 2:00 x 8 sets: 2 Split Jerk w/Pause in Catch Start at a moderate load and build as deemed fit. Hold the catch position in the Split for 2-3 seconds on each rep. 1c) 28:00 – 33:00 – Every 1:00 x 5 sets: 3-5 Ring Muscle-up Transitions These can be Toe Assisted, Band Assisted, Feet on Box. 1d) 35:00 – 45:00 – Every 2:00 x 5 sets: 10 Box Jumps 30/24 1-5 Ring Muscle-ups Use the Box Jump to get your heart rate up a little and also as a primer…
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