Move/Power/Sport: Thursday, September 3rd, 2020
WOD: 1a) 0:00 – 10:00 – 10 minute AMRAP: 10/side, Banded Pallof Press 10 Alternating Curtsy Lunges With Deadstop In The Bottom 5/side 1/2 Turkish Get Up 10 Burpees Get some blood flowing and your body warm. As always if you’re in the gym 4-6 days/week treat this as an active recovery session and performed at moderate intensity/effort. 1b) 15:00 – 35:00 – 20 minute AMRAP: 40 Calorie Ski/Bike/Row 40 Abmat Sit-ups w/Medball 400m Run w/Medball 40 Squats w/Medball Use the same Medball for all movements. 1c) 38:00 – 45:00 – 7 minute AMRAP: 20 Alternating Plank Up Downs 20 Banded Good Mornings Take your time and focus on positions and quality of movement. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Competition: Thursday, September 3rd, 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: Wednesday, September 2nd, 2020
WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Alternating Bird Dog 10 Band Pull-Aparts 10 Glute Bridge-ups 5 Burpees Take your time and focus on positions and activation. 1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 10/side Single Arm Dumbbell Push Press + 10 Medball-To-Toe Alternating Single Leg V-ups Start at a moderate load for the Dumbbell Push Press and build each set as deemed fit. 1c) 20:00 – 28:00 – 8 minute AMRAP: 15/10 Calories Ski/Bike/Row 5/side Lunge Hold + Ball Slam Holding a lunge position with your knee at about 50% range of motion perform 5 Ball Slams, then switch stances for the other side. Focus on this piece is being powerful on the Ball Slams, don’t rush them just to get another round done. 1d) 30:00 – 40:00 – Every 2:00 x 5 sets: 5-10 Supinated Bar or Ring Rows …
Sport: Wednesday, September 2nd, 2020
WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Alternating Bird Dog 10 Band Pull-Aparts 10 Glute Bridge-ups 5 Burpees Take your time and focus on positions and activation. 1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 5/side Single Arm Dumbbell Push Jerk + 10 Medball-To-Toe Alternating Single Leg V-ups Start at a moderate load for the Dumbbell Push Jerk and build each set as deemed fit. 1c) 20:00 – 28:00 – 8 minute AMRAP: 15/10 Calories Ski/Bike/Row 5/side Lunge Hold + Ball Slam Holding a lunge position with your knee at about 50% range of motion perform 5 Ball Slams, then switch stances for the other side. Focus on this piece is being powerful on the Ball Slams, don’t rush them just to get another round done. 1d) 30:00 – 40:00 – Every 2:00 x 5 sets: 5-10 Strict Chest-to-bar Chin-ups + 10…
Competition: Wednesday, September 2nd, 2020
WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Alternating Bird Dog 10 Band Pull-Aparts 10 Glute Bridge-ups 5 Burpees Take your time and focus on positions and activation. 1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 5/side Single Arm Dumbbell Push Jerk + 10 Medball-To-Toe Alternating Single Leg V-ups Start at a moderate load for the Dumbbell Push Jerk and build each set as deemed fit. 1c) 20:00 – 28:00 – 8 minute AMRAP: 15/10 Calories Ski/Bike/Row 5/side Lunge Hold + Ball Slam Holding a lunge position with your knee at about 50% range of motion perform 5 Ball Slams, then switch stances for the other side. Focus on this piece is being powerful on the Ball Slams, don’t rush them just to get another round done. 1d) 30:00 – 40:00 – Every 2:00 x 5 sets: 1-5 Strict Ring Pull-ups + 1-5…
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