Competition: Friday, September 11th, 2020
WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 5/side Kettlebell/Dumbbell Upright Row Station 2 – 10 Alternating Bird Dog w/Pause Station 3 – 3 Snatch Pulls+ 3 Cleans + 3 Jerks Move and Power athletes warm-up with a PVC Pipe, those in Sport and Competition use a barbell to warm-up. 1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 1.1 Snatch Warm-up to around 60% of your 1RM and build as heavy as deemed fit. If you’re not feeling like pushing the weights as heavy today, perform this on the minute for 10 sets. Drop and reset between reps. Both reps are full Squat. 1c) 20:00 – 30:00 – Every 2:00 x 5 sets: 1 Clean + 1 Clean and Jerk Start around 60% of your 1RM and build as heavy as deemed fit. If you’re not feeling like…
Move: Friday, September 11th, 2020
WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 5/side Kettlebell/Dumbbell Upright Row Station 2 – 10 Alternating Bird Dog w/Pause Station 3 – 3 Snatch Pulls+ 3 Cleans + 3 Jerks Move and Power athletes warm-up with a PVC Pipe, those in Sport and Competition use a barbell to warm-up. 1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 10/side Pistol Squat to Box + 10 Medball Good Mornings Take your time with the Pistols and focus on your balance, not speed. Start with a box that puts you somewhere around parallel or hip just above the knee when you sit down. Good Mornings can be light with a focus on finding good tension in the bottom position. 1c) 20:00 – 30:00 – Every 2:00 x 5 sets: 10/side Kettlebell Suit-Case Deadlifts + 10 Jumping Air Squats Load the…
Sport: Friday, September 11th, 2020
WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 5/side Kettlebell/Dumbbell Upright Row Station 2 – 10 Alternating Bird Dog w/Pause Station 3 – 3 Snatch Pulls+ 3 Cleans + 3 Jerks Move and Power athletes warm-up with a PVC Pipe, those in Sport and Competition use a barbell to warm-up. 1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 1.1 Snatch Warm-up to around 60% of your 1RM and build as heavy as deemed fit. If you’re not feeling like pushing the weights as heavy today, perform this on the minute for 10 sets. Drop and reset between reps. Both reps are full Squat. 1c) 20:00 – 30:00 – Every 2:00 x 5 sets: 1 Clean + 1 Clean and Jerk Start around 60% of your 1RM and build as heavy as deemed fit. If you’re not feeling like…
Competition: Thursday, September 10th, 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, September 10th, 2020
WOD: 1a) 0:00 – 20:00 – Every 1:00 x 20 sets: Station 1 – 10-20 Calories Ski/Bike/Row Station 2 – 20-30 Sumo Stance Kettlebell Deadlifts Station 3 – 3-5/side 1/2 Turkish Get-up Station 4 – 20 Glute Bridge-ups w/Barbell Across Hips Pick efforts you can maintain for the 5 cycles. Sumo Deadlifts are a single Kettlebell, they are higher volume so keep them light-to-moderate. As always if you’re in the gym 4-6 days/week don’t be afraid to treat today as an Active Recovery session and perform at a lower intensity. 1b) 25:00 – 35:00 – Every 2:00 x 5 sets: 30 seconds/side Single Arm Kettlebell/Dumbbell Overhead Hold + 5/side Split Stance Banded Row w/Pause @ Chest For the Overhead Hold work as heavy as deemed fit. For the Banded Row, have the band setup around sternum height when you’re in your split/lunge stance. Perform 5…
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