Move: Tuesday, September 22nd, 2020
WOD: 1a) 0:00 – 6:00 – 6 minute AMRAP: 5 Scapula Pull ups 10 Banded Upright Rows 5 Snatch Grip Deadlifts 5 Push Press Take your time and hit your positions. Athletes in Move/Power warm-up with a PVC Pipe, those in the Sport/Competition use a Barbell. 1b) 10:00 – 20:00 – Every 1:00 x 10 sets: Sets 1-5 (10:00 – 15:00) – 15 Incline Bench Dumbbell Rows (Wide Elbows) Sets 6-10 (15:00 – 20:00) – 15 Dumbbell Lat Press In’s Start light and build loading on the Rows as deemed fit. For the Lat Press In’s, keep the weights light and focus on good activation through the Lats and Serratus. 1c) 20:00 – 30:00 – Every 1:00 x 10 sets: Sets 1-5 (20:00 – 25:00) – 3-5 Wide Grip Negative Pull-ups Sets 6-10 (25:00 – 30:00) – 20 second Sprint on Machine For the Pull-ups you…
Power: Tuesday, September 22nd, 2020
WOD: 1a) 0:00 – 6:00 – 6 minute AMRAP: 5 Scapula Pull ups 10 Banded Upright Rows 5 Snatch Grip Deadlifts 5 Push Press Take your time and hit your positions. Athletes in Move/Power warm-up with a PVC Pipe, those in the Sport/Competition use a Barbell. 1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 6 Supinated Bent Over Barbell Rows + 9 Kettlebell Upright Rows + 12 Pronated Band Pull-Aparts Warm-up to a tough starting load for the Bent Over Rows, and build each set as deemed fit. For the Upright Rows keep the weight fixed. Focus on good positioning and activation for the Pull-Aparts. 1c) 20:00 – 30:00 – Every 1:00 x 10 sets: 3 Snatch Grip Deadlifts + 3 High-Hang Muscle Snatch Treat this as skill work, goal is position and quality of movement, not loading. For the Deadlifts focus on tracing…
Sport: Tuesday, September 22nd, 2020
WOD: 1a) 0:00 – 6:00 – 6 minute AMRAP: 5 Scapula Pull ups 10 Banded Upright Rows 5 Snatch Grip Deadlifts 5 Push Press Take your time and hit your positions. Athletes in Move/Power warm-up with a PVC Pipe, those in the Sport/Competition use a Barbell. 1b) 10:00 – 20:00 – Every 1:00 x 10 sets: Sets 1-5 (10:00 – 15:00) – Muscle Snatch + Snatch Push Press Sets 6-10 (15:00 – 20:00) – Power Snatch w/Pause in Catch + Snatch Push Jerk Warm-up as needed. Start around 60% of your 1RM and build as deemed fit. Both the Push Press and Push Jerk are from behind the Neck. Hold the “catch” on the Power Snatch for 2-3 seconds. 1c) 20:00 – 30:00 – Every 1:00 x 10 sets: Sets 1-5 (20:00 – 25:00) – Muscle Clean + Push Press Sets 6-10 (25:00 – 30:00) –…
Competition: Tuesday, September 22nd, 2020
WOD: 1a) 0:00 – 6:00 – 6 minute AMRAP: 5 Scapula Pull ups 10 Banded Upright Rows 5 Snatch Grip Deadlifts 5 Push Press Take your time and hit your positions. Athletes in Move/Power warm-up with a PVC Pipe, those in the Sport/Competition use a Barbell. 1b) 10:00 – 20:00 – Every 1:00 x 10 sets: Sets 1-5 (10:00 – 15:00) – Muscle Snatch + Snatch Push Press Sets 6-10 (15:00 – 20:00) – Power Snatch w/Pause in Catch + Snatch Push Jerk Warm-up as needed. Start around 60% of your 1RM and build as deemed fit. Both the Push Press and Push Jerk are from behind the Neck. Hold the “catch” on the Power Snatch for 2-3 seconds. 1c) 20:00 – 30:00 – Every 1:00 x 10 sets: Sets 1-5 (20:00 – 25:00) – Muscle Clean + Push Press Sets 6-10 (25:00 – 30:00) –…
Competition: Monday, September 21st, 2020
WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5/side Single Leg Glute Bridge Up w/Pause 10 Alternating Squat Hold + Reach Overhead 5 Box Jump, Step Down Take your time and get things firing and opened up. 1b) 10:00 – 25:00 – Every 3:00 x 5 sets: 10 Front Squats Warm-up as needed. Start around 60% of your 1RM and build as heavy as deemed fit. 1c) 25:00 – 32:00 – Every 1:00 x 7 sets: 5/side Back Rack Split Squat @ Tempo (0-3-0) Load as deemed fit, focus on tempo first and foremost, holding the bottom for 3 seconds on each rep. Perform all reps on 1 side before switching to the other. 1d) 36:00 – 45:00 – 21-15-9 – AQAP: Burpee Box Jump 30/24 Sumo Deadlift High-Pull 135/95 Scale as needed. Accessory: 2) Secondary Conditioning – Bike Erg: 5 sets of 1 minute Max Calories…
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