Competition: Friday, November 27th, 2020
WOD: 1a) 0:00 – 8:00 – Every 1:00 x 8 sets: Station 1- 40 seconds Single-unders Station 2- 10 Squat Hold + Reach Overhead Station 3 – 10 Scapula Pull-ups + 5 Hollow Rock Swings Station 4 – Muscle Clean + Pause Front Squat x 3 cycles Athletes in Move/Power warm-up with a PVC Pipe, Sport/Comp athletes use a Barbell. 1b) 13:00 – 25:00 – Every 1:00 x 12 sets: Sets 1-6 – (13:00 – 19:00) – Muscle Clean + Low Hang Muscle Clean Sets 7-12 – (19:00 – 25:00) – Halt @ Knee Power Clean + Low Hang Clean This is meant to be skill work to get your warmed-up for the heavier cleans in the workout. Focus on good positioning and skill, the Low Hang Clean is into a full Squat. 1c) 30:00 – 45:00 – 15 minute AMRAP: 100 Double-unders 30 Wallball 20/14…
Power: Friday, November 27th, 2020
WOD: 1a) 0:00 – 8:00 – Every 1:00 x 8 sets: Station 1- 40 seconds Single-unders Station 2- 10 Squat Hold + Reach Overhead Station 3 – 10 Scapula Pull-ups + 5 Hollow Rock Swings Station 4 – Muscle Clean + Pause Front Squat x 3 cycles Athletes in Move/Power warm-up with a PVC Pipe, Sport/Comp athletes use a Barbell. 1b) 13:00 – 25:00 – Every 2:00 x 6 sets – Deadlift: 2 sets of 3 @ 70% 2 sets of 3 @ 80% 1 set of 3 @ 90% 1 set of T+G Max Reps @ 90% (60 second cap) Reference last week for loading and adjust your top end max accordingly if you didn’t get much in the max reps department last week. Last set is Touch-and-Go, all other sets should be performed from a Dead Stop. 1c) 30:00 – 45:00 – 15 minute…
Sport: Friday, November 27th, 2020
WOD: 1a) 0:00 – 8:00 – Every 1:00 x 8 sets: Station 1- 40 seconds Single-unders Station 2- 10 Squat Hold + Reach Overhead Station 3 – 10 Scapula Pull-ups + 5 Hollow Rock Swings Station 4 – Muscle Clean + Pause Front Squat x 3 cycles Athletes in Move/Power warm-up with a PVC Pipe, Sport/Comp athletes use a Barbell. 1b) 13:00 – 25:00 – Every 1:00 x 12 sets: Sets 1-6 – (13:00 – 19:00) – Muscle Clean + Low Hang Muscle Clean Sets 7-12 – (19:00 – 25:00) – Halt @ Knee Power Clean + Low Hang Clean This is meant to be skill work to get your warmed-up for the heavier cleans in the workout. Focus on good positioning and skill, the Low Hang Clean is into a full Squat. 1c) 30:00 – 45:00 – 15 minute AMRAP: 75 Double-unders 25 Wallball 20/14…
Move/Power/Sport: Thursday, November 26th, 2020
*Reminder two classes today at 8:00 AM and 9:00 AM. Please show-up promptly and be ready to go, this class will start almost immediately at class start time. WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 3 Inchworm + Shoulder Plank Tap 10 Air Squats 10 Kettlebell Deadlifts Work through at a moderately quick tempo, faster than your normal warm-up to get you going. 1b) 8:00 – 40:00 – AQAP: 300 Air Squats 200 Abmat Sit-ups 150 Calories Ski/Bike/Row 100 Kettlebell Goblet Lunges *Every 3:00 Perform 10 Burpees Workout starts with 10 Burpees, and you must stop where you are every 3:00 and perform 10 Burpees. For the 300/200/150/100 you can break this up anyway, anyhow, for example you might perform 10 rounds of 30 Air Squats, 20 Abmat Sit-ups, 15 Calories, and 10 Goblet Lunges. For results post detailed weights, reps, times, thoughts, etc….
Competition: Thursday, November 26th, 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…
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