Competition: Friday, October 30th, 2020
WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5 Cat/Cow 6 Bird Dog 7/side Single Leg Romanian Deadlift Get your trunk primed and ready. Focus on good bracing and balance when working through the RDL’s. 1b) 10:00 – 25:00 – Every 2:30 x 6 sets: Sumo Deadlift 8-6-4-4-6-8 Reference last week for loading to start. Work to a heavy set for the day in the 4’s and then try and taper back out as little as possible. Set the bar Dead on the floor each rep. 1c) 25:00 – 32:00 – Every 1:00 x 7 sets: Power Clean + Push Press Choose to treat this as skill oriented work and keep the loads fixed and moderate, or quickly build to a heavy set for the day. 1d) 36:00 – 45:00 – 5 rounds AQAP: 12 Alternating Dumbbell Power Snatch 100/70 21 Wall Balls 30/20 Scale as…
Sport: Friday, October 30th, 2020
WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5 Cat/Cow 6 Bird Dog 7/side Single Leg Romanian Deadlift Get your trunk primed and ready. Focus on good bracing and balance when working through the RDL’s. 1b) 10:00 – 25:00 – Every 2:30 x 6 sets: Sumo Deadlift 8-6-4-4-6-8 Reference last week for loading to start. Work to a heavy set for the day in the 4’s and then try and taper back out as little as possible. Set the bar Dead on the floor each rep. 1c) 25:00 – 32:00 – Every 1:00 x 7 sets: Power Clean + Push Press Choose to treat this as skill oriented work and keep the loads fixed and moderate, or quickly build to a heavy set for the day. 1d) 36:00 – 45:00 – 5 rounds AQAP: 12 Alternating Dumbbell Power Snatch 70/50 21 Wall Balls 20/14 Scale as…
Competition: Thursday, October 29th, 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, October 29th, 2020
WOD: 1a) 0:00 – 10:00 – 10 minute AMRAP: :45 Second Low Plank Hold 20 Supinated Banded Pull Aparts 15 Arch Ups 20 Banded Good Mornings Work your way through at a warm-up pace focusing on good position and activation. As always, if you are in the gym 4-6 days/week, treat this as an Active Recovery day performing the work at Easy-to-Moderate efforts. 1b) 15:00 – 45:00 – Every 1:00 x 30 sets: Station 1 – 40 seconds Calories Ski/Bike/Row Station 2 – 5-10 Strict Knees-up or Toes-to-bar Station 3 – 20 Box Jumps Station 4 – 20 Alternating Bent Over Dumbbell Piston Row Station 5 – 40 seconds Hollow Rocks Work for maintainable efforts through all 6 rounds. Scale as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Move: Wednesday, October 28th, 2020
WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 10 Banded Scapula Push-ups + 10 Hollow Rocks Station 2 – 10 Banded Pass Throughs + 10 Air Squats Station 3 – 45 seconds Ski/Bike/Row Get yourself moving. Increase the intensity on the machine each round to get your aerobic system going. 1b) 13:00 – 28:00 – Every 2:30 x 6 sets: 8/side Single Arm Dumbbell Bench Press w/Pause In Bottom + 8/side Tall Kneeling Dumbbell Strict Press Start with moderate loads and build as deemed fit. You should most likely be using two different weights for the different movements. Perform all reps on 1 side before switching to the other for each movement. 1c) 31:00 – 45:00 – Every 2:00 x 7 sets: 15/10 Calories Ski/Bike/Row 15 Ball Slams Hit these as hard efforts. Scale output as needed so you have…
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