Move/Power/Sport: Thursday, October 22nd, 2020
WOD: 1a) 0:00 – 15:00 – Every 1:00 x 15 sets: Station 1 – 40 seconds Ski/Bike/Row Station 2 – 45 seconds D-Ball Hold or Dual DB Hold or Dual KB Hold or Heavy Front Rack BB Hold Station 3 – 10-16 Alternating Dumbbell Plank Hold + Pass Through Started at easy to moderate intensity, and build as deemed fit. As always if you’re in the gym 4-6 days/week take today at more moderate intensity as an active recovery day. 1b) 20:00 – 45:00 – 25 minute AMRAP: 100 Box Step Overs 100 Russian Kettlebell Swings 50 Cals Machine 50 Alternating Dumbbell Plank Rows 25 Kettlebell Upright Rows 25 Medball Sit-ups Approach at desired intensity based on your training schedule. Step-Overs are just with your bodyweight. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Competition: Thursday, October 22nd, 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…
Sport: Wednesday, October 21st, 2020
WOD: 1a) 0:00 – 9:00 – Every 1:30 x 6 sets: Sets 1-3 (0:00 – 4:30) – 8-10 Cals Cardio + 5/side Tall Kneeling Dumbbell Strict Press Sets 4-6 (4:30 – 9:00) – 5 Scapula Pull-ups (Pause At Top 3 Seconds) + 10 KB Swings + 10 Band Pull-Aparts Very active warm-up today. If you need mobility work, get it in before starting the class. 1b) 12:00 – 27:00 – Every 3:00 x 5 sets: Dead-Stop Strict Press 10-8-6-8-10 Start at a moderate weight, build to a heavy 6 for the day, and then do your best to taper out as little as possible with the loading. These are done as Dead-Stop, so each rep the bar should come to a complete stop at the Front Rack, taking the stretch-reflex out of the movement. 1c) 30:00 – 45:00 – Every 3:00 x 5 sets: 15 Push-ups…
Power: Wednesday, October 21st, 2020
WOD: 1a) 0:00 – 9:00 – Every 1:30 x 6 sets: Sets 1-3 (0:00 – 4:30) – 8-10 Cals Cardio + 5/side Tall Kneeling Dumbbell Strict Press Sets 4-6 (4:30 – 9:00) – 5 Scapula Pull-ups (Pause At Top 3 Seconds) + 10 KB Swings + 10 Band Pull-Aparts Very active warm-up today. If you need mobility work, get it in before starting the class. 1b) 12:00 – 27:00 – Every 3:00 x 5 sets: 7 Push Press + 10 Banded Tricep Press Downs + 10 Hollow Rocks Start at a moderate load on the the Push Press and work to build to a heavy set for the day. Transition from the Barbell to the Press Downs, and then to the Hollow Rocks as swiftly as possible to maximize rest time on the back end of the set. 1c) 30:00 – 45:00 – Every 3:00 x…
Competition: Wednesday, October 21st, 2020
WOD: 1a) 0:00 – 9:00 – Every 1:30 x 6 sets: Sets 1-3 (0:00 – 4:30) – 8-10 Cals Cardio + 5/side Tall Kneeling Dumbbell Strict Press Sets 4-6 (4:30 – 9:00) – 5 Scapula Pull-ups (Pause At Top 3 Seconds) + 10 KB Swings + 10 Band Pull-Aparts Very active warm-up today. If you need mobility work, get it in before starting the class. 1b) 12:00 – 27:00 – Every 3:00 x 5 sets: Dead-Stop Strict Press 10-8-6-8-10 Start at a moderate weight, build to a heavy 6 for the day, and then do your best to taper out as little as possible with the loading. These are done as Dead-Stop, so each rep the bar should come to a complete stop at the Front Rack, taking the stretch-reflex out of the movement. 1c) 30:00 – 45:00 – Every 3:00 x 5 sets: 15 Ring…
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