Power: Friday, October 9th, 2020
WOD: 1a) 0:00 – 8:00 – 8 minute AMRAP: 5 Inchworm + Push-up 10/side Alternating Toe-ups 15 Kettlebell Romanian Deadlifts Hit your positions and get some blood flowing…really focus on getting those hamstrings and your low back primed and ready. 1b) 13:00 – 27:00 – Every 2:00 x 7 sets: 2-2 Cluster Deadlift Reference last week for loading and look to build a little heavier. Plenty of sets to work through, so don’t rush yourself into the heavy weights until you’re fully ready. 1c) 28:00 – 34:00 – Every 1:00 x 7 sets: 3/side Single Arm Dumbbell Row Keep the movement strict, and make an effort to load as heavy as you can for those 3 reps. 1d) 38:00 – 45:00 – 7 minute AMRAP: 12 Deadlifts 75/55 9 Hang Power Cleans 75/55 6 Shoulder-to-Overhead 75/55 Scale as needed. Accessory: 2) Secondary Conditioning – Assault Bike – 10…
Competition: Friday, October 9th, 2020
WOD: 1a) 0:00 – 8:00 – 8 minute AMRAP: 5 Inchworm + Push-up 10/side Alternating Toe-ups 15 Kettlebell Romanian Deadlifts Hit your positions and get some blood flowing…really focus on getting those hamstrings and your low back primed and ready. 1b) 13:00 – 27:00 – Every 2:00 x 7 sets: 5 Deadlifts Reference last week for loading and look to build a little heavier. Plenty of sets to work through, so don’t rush yourself into the heavy weights until you’re fully ready. Set the bar dead on the floor every rep. 1c) 28:00 – 34:00 – Every 1:00 x 7 sets: 5 High Box Jumps Start at a moderate height and build as deemed fit. Step down and reset between each jump. 1d) 38:00 – 45:00 – “DT” 5 rounds AQAP: 12 Deadlifts 155/105 9 Hang Power Cleans 155/105 6 Shoulder-to-Overhead 155/105 Scale as needed. Accessory: 2) Secondary…
Move: Friday, October 9th, 2020
WOD: 1a) 0:00 – 8:00 – 8 minute AMRAP: 5 Inchworm + Push-up 10/side Alternating Toe-ups 15 Kettlebell Romanian Deadlifts Hit your positions and get some blood flowing…really focus on getting those hamstrings and your low back primed and ready. 1b) 13:00 – 27:00 – Every 2:00 x 7 sets: 10 Sumo Stance Deficit Kettlebell Deadlifts 5/side Single Leg Good Morning w/Medball Bear Hug 5/side Banded Pallof Press For the Deadlift, use plates to create your deficit. Start with a moderate load and build through each set as deemed fit. For the Good Mornings and Pallof Press perform the movements at a pace that allows you to focus on good positioning and activation of muscle groups. 1c) 28:00 – 34:00 – Every 1:00 x 7 sets: 5 Pause D-Ball Squats 3 second pause in the bottom. Focus on accelerating out of the hole as fast as…
Sport: Friday, October 9th, 2020
WOD: 1a) 0:00 – 8:00 – 8 minute AMRAP: 5 Inchworm + Push-up 10/side Alternating Toe-ups 15 Kettlebell Romanian Deadlifts Hit your positions and get some blood flowing…really focus on getting those hamstrings and your low back primed and ready. 1b) 13:00 – 27:00 – Every 2:00 x 7 sets: 5 Deadlifts Reference last week for loading and look to build a little heavier. Plenty of sets to work through, so don’t rush yourself into the heavy weights until you’re fully ready. Set the bar dead on the floor every rep. 1c) 28:00 – 34:00 – Every 1:00 x 7 sets: 5 High Box Jumps Start at a moderate height and build as deemed fit. Step down and reset between each jump. 1d) 38:00 – 45:00 – 5 rounds AQAP: 12 Deadlifts 115/75 9 Hang Power Cleans 115/75 6 Shoulder-to-Overhead 115/75 Scale as needed. Accessory: 2) Secondary Conditioning…
Move/Power/Sport: Thursday, October 8th, 2020
WOD: 1a) 0:00 – 12:00 – 12 sets of :40 ON/:20 OFF: Station 1 – Ski/Bike/Row/Run Station 2 – Hollow Hold Station 3 – Slider Mountain Climbers As always if you’re in the gym 4-6 days/week treat this as an active recovery day, performing movements at an easy to moderate pace. If you’re only in here a couple of days a week, get after it, use the first couple of rounds of this piece to get the blood flowing before you start going hard. 1b) 15:00 – 25:00 – 10 minute AMRAP: 3/side Kettlebell/Dumbbell Turkish Get-up 100 Single-unders Take your time with the Get-ups and make sure you are hitting each and every position solidly. 1c) 27:00 – 45:00 – Every 3:00 x 6 sets: 21 Box Jumps 15/12 Calories Machine 9/side Dumbbell Plank Row Step down on the Box Jumps if you have any calf,…
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