Move: Friday, November 13th, 2020
WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 10 Alternating Bird Dogs 10 Alternating Lateral Lunges 5 Sumo Deadlift 5 Strict Press Use a barbell for the Deadlift and Press. Treat the Lunges as a dynamic stretch, working to open up and stretch out your hips and groin. 1b) 12:00 – 27:00 – Every 1:30 x 10 sets: Station 1 – 5/side Bulgarian Split Squat + 10 Slider Hamstring Curls Station 2 – 8/side Banded Pallof Press Start light or with no weight for the Split Squat. Start as low as needed with the elevation for the Bulgarian Split Squat. Perform all reps on 1 side before switching to the other. For the Pallof Press focus on good control and position, perform all reps on 1 side before switching to the other. 1c) 27:00 – 33:00 – Every 1:00 x 6 sets: 5 Dumbbell Hang…
Competition: Friday, November 13th, 2020
WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 10 Alternating Bird Dogs 10 Alternating Lateral Lunges 5 Sumo Deadlift 5 Strict Press Use a barbell for the Deadlift and Press. Treat the Lunges as a dynamic stretch, working to open up and stretch out your hips and groin. 1b) 12:00 – 27:00 – Every 1:30 x 10 sets: Deadlift 3-2-1-1-1-1-1-1-2-3 Reference previous weeks for loading. Perform these from a Dead Stop on each rep. If you’re going for a top end heavy single be smart and safe with your positioning. 1c) 27:00 – 33:00 – Every 1:00 x 6 sets: Power Clean + Front Squat Treat this as warm-up work for your Thrusters in the workout…keeping the loading light-moderate and flat, or if you’re really feeling good, quickly build to a heavy set for the day. 1d) 37:00 – 45:00 – AQAP: 2 rounds of… 35…
Power: Friday, November 13th, 2020
WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 10 Alternating Bird Dogs 10 Alternating Lateral Lunges 5 Sumo Deadlift 5 Strict Press Use a barbell for the Deadlift and Press. Treat the Lunges as a dynamic stretch, working to open up and stretch out your hips and groin. 1b) 12:00 – 27:00 – Every 1:30 x 10 sets: 2 Deadlifts Reference previous weeks for loading. Perform these as Touch-and-Go repetitions. Build as heavy as deemed fit, be smart if you’re going for top end loading. 1c) 27:00 – 33:00 – Every 1:00 x 6 sets: 5 Dumbbell Hang Power Clean + 5 Dumbbell Front Squat Perform as a complex with the same weight Dumbbells. Focus on good positioning on the Hang Power Clean, emphasizing good vertical extension through the knees/hip, and not thrusting the hip forward swinging the Dumbbells. 1d) 37:00 – 45:00 – 8 minute…
Move/Power/Sport: Thursday, November 12th, 2020
WOD: 1a) 0:00 – 12:00 – Every 1:00 x 12 sets: Station 1 – 40 seconds Ski/Bike/Row Station 2 – 20 seconds/side Side Plank Hold Station 3 – 20 Glute Bridg-ups w/Mini-Band Station 4 – 5 Bent Over YAT This is an opportunity to work on some good activation drills as well as overall body health drills. Increase the intensity on the machine each round as deemed fit. As always if you’re in the gym 4-6 days/week, don’t be afraid to take this as an Active Recovery day and work at Easy-to-Moderate intensity. 1b) 13:00 – 28:00 – Every 3:00 x 5 sets – Ski/Bike/Row: 90 seconds Easy 60 seconds Moderate 30 seconds Sprint Work for maintainable paces for each respective effort. This is one continuous 15 minute piece. 1c) 30:00 – 45:00 – 15 minute AMRAP: 12/side Kettlebell or Dumbbell Suitcase Deadlifts 30 seconds Supinated…
Competition: Thursday, November 12th, 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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