Competition: Thursday, November 5th, 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 5th, 2020
WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 2 minutes Ski/Bike/Row Then…AMRAP… 10 Lateral Lunges 20 Shoulder Plank Taps Get yourself moving and some blood flowing. As always, if you’re in the gym 4-6 days/week use this day as an Active Recovery day and work through movements at an easy-to-moderate intensity. 1b) 10:00 – 45:00 – Every 1:00 x 35 sets: Station 1 – 40 seconds Ski/Bike/Row Station 2 – 40 seconds Burpees Station 3 – 40 seconds Alternating Slider Mountain Climbers Station 4 – 40 seconds Alternating Curtsy Lunges Station 5 – 40 seconds Wall Sit Max Reps @ each station. For the Curtsy Lunges slow the tempo appropriately to focus on positioning and quality of movement…load this as deemed fit with a Medball, Kettlebell, Dumbbell in the Goblet position. Work for consistent efforts/output through the duration of the 7 rounds of the…
Power: Wednesday, November 4th, 2020
WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 10 Alternating Dumbbell Plank Pass Throughs 5 Scapula Ring or Bar Pull-ups + 5 Hanging Hollow Rocks 10 Pause Table-Top Up-Downs 5 Burpees Get yourself moving and some blood flowing. 1b) 12:00 – 26:00 – Every 2:00 x 7 sets: 5 Push Press + 1/side Turkish Get-up Perform this as a Superset transitioning between the two movements as quickly as possible. For each movement build loading as deemed fit through your sets. 1c) 30:00 – 45:00 – Every 1:00 x 15 sets: Station 1 – 20 Double-unders + 10 Dumbbell Plank Rows Station 2 – 10 Dumbbell Floor Press + 10 Kettlebell Swings Station 3 – 5 Seated Box Jump For the Seat Box Jumps sit on plates or a bench, putting you roughly at parallel when sitting. Pick loading for the Plank Rows, Floor Press, and…
Competition: Wednesday, November 4th, 2020
WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 10 Alternating Dumbbell Plank Pass Throughs 5 Scapula Ring or Bar Pull-ups + 5 Hanging Hollow Rocks 10 Pause Table-Top Up-Downs 5 Burpees Get yourself moving and some blood flowing. 1b) 12:00 – 26:00 – Every 2:00 x 7 sets: Strict Press 6-4-2-2-2-4-6 Reference last week for loading. Build to a heavy Double for the day and work to taper out the weight as little as possible as you finish through the sets of 4 and 6. 1c) 30:00 – 45:00 – Every 1:00 x 15 sets: Station 1 – 25 Heavy Rope Double-unders + 5 Ring Muscle-ups Station 2 – 10 Dumbbell Floor Press + 10 Kettlebell Swings Station 3 – 5 Seated Box Jump For the Seat Box Jumps sit on plates or a bench, putting you roughly at parallel when sitting. Pick loading for…
Move: Wednesday, November 4th, 2020
WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 10 Alternating Dumbbell Plank Pass Throughs 5 Scapula Ring or Bar Pull-ups + 5 Hanging Hollow Rocks 10 Pause Table-Top Up-Downs 5 Burpees Get yourself moving and some blood flowing. 1b) 12:00 – 26:00 – Every 2:00 x 7 sets: 5/side Seated Kettlebell Single Arm Strict Press + 20-40 Seconds Active Hang From Pull-up Bar + 5-10 Band Pull-Aparts Perform this as a Tri-set moving from one movement to the next with minimal transition time. Start at a moderate load with the Strict Press and build as heavy as deemed fit. 1c) 30:00 – 45:00 – Every 1:00 x 15 sets: Station 1 – 30 Single-unders + 10 Dumbbell Plank Rows Station 2 – 10 Dumbbell Floor Press + 10 Kettlebell Swings Station 3 – 5 Seated Box Jump For the Seat Box Jumps sit on plates…
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