Competition: Thursday, November 19th, 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, November 18th, 2020
WOD: 1a) 0:00 – 20:00 – Every 2:00 x 10 sets: 15/10 Cals Ski/Bike/Row 20-30 Seconds Tall Kneeling Dual Dumbbell/Kettlebell Front Rack Hold Scale as needed so you have 20-30 seconds of rest. Work to increase the tempo on the machine each round. As always, if you’re in the gym 4-6 days/week use this as an Active Recovery day performing the work at Easy to Moderate intensity. 1b) 25:00 – 45:00 – 20 minute AMRAP: 5/side Turkish Get-ups 15/side Single Arm Russian Kettlebell Swings 20 Ball Slams Perform the TGU’s at an appropriate pace that allows you to focus on good position, activation, and making all of the steps clean and smooth. Use the Swings and Ball Slams to push your heart rate as desired. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Power: Wednesday, November 18th, 2020
WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 4 minutes Ski/Bike/Row Then AMRAP… 10 Banded Face Pulls 5/side Single Arm Strict Press from Split Jerk Stance Increase the tempo on the machine each minute to get your aerobic system awake. For Face Pulls and Presses take your time and focus on good positions and activation. 1b) 12:00 – 27:00 – Every 2:30 x 6 sets – Bench Press: 2 sets of 5 @ 65% 2 sets of 5 @ 75% 1 set of 5 @ 85% 1 set of Max Reps @ 85% (60 second cap on the work window) Power programming will be jumping into a modified Wendler cycle that will be entirely percentage based moving forward. For percentages make sure you are working with an accurate 1RM number, and if you’re unsure, it’s always best to trend to the light side, so…
Sport: Wednesday, November 18th, 2020
WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 4 minutes Ski/Bike/Row Then AMRAP… 10 Banded Face Pulls 5/side Single Arm Strict Press from Split Jerk Stance Increase the tempo on the machine each minute to get your aerobic system awake. For Face Pulls and Presses take your time and focus on good positions and activation. 1b) 12:00 – 28:00 – Every 2:00 x 8 sets: 1 Behind the Neck Split Jerk + 1 Split Jerk Start around 60% of your 1RM and build to a heavy set for the day. If you max out before the last set, try to keep your remaining sets within 80-90% of the days heaviest. 1c) 33:00 – 45:00 – Every 6:00 x 2 sets: 2 rounds of… 3-5 Ring Muscle-ups 35 Double-unders 5-10 Strict Handstand Push-ups 35 Double-unders Scale as needed. Accessory: 2) Monostructural Conditioning – Assault/Echo Bike: 5 sets…
Move: Wednesday, November 18th, 2020
WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 4 minutes Ski/Bike/Row Then AMRAP… 10 Banded Face Pulls 5/side Single Arm Strict Press from Split Jerk Stance Increase the tempo on the machine each minute to get your aerobic system awake. For Face Pulls and Presses take your time and focus on good positions and activation. 1b) 12:00 – 28:00 – Every 2:00 x 8 sets: 15 Dumbbell Piston Bench Press + 15 Dumbbell/Kettlebell/Medball Russian Twists Start with a moderate loading for the Bench Press and build as deemed fit…this is 15 reps on each arm, one arm starts at the top, the other at the bottom of the movement, perform the reps like a piston, alternating the arms back and forth. For the Russian Twists focus on maintaining a nice V Position with knees straight and toes pointed. 1c) 33:00 – 45:00 – Every 6:00…
Categories
- Burn (63)
- Competition (2,333)
- crossfit kids blog (3)
- events (139)
- Move (2,299)
- Power (468)
- Sport (2,961)
- Uncategorized (994)
