Move: Friday, August 28th, 2020
WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 10 Deadbug With Plate Overhead Station 2 – 10 Jumping Medball Squats Station 3 – 3 Muscle Clean + 3 Power Clean + 3 Push Jerk Atheltes Olympic lifting today use a Barbell, those who aren’t, use a PVC pipe for Warm-up. 1b) 10:00 – 18:00 – Every 2:00 x 4 sets: 20 Alternating Lateral Lunges w/Dumbbell/Kettlebell/Medball/Bodyweight + 5/side Kettlebell/Dumbbell Windmills Load as deemed fit. These are difficult movements from a mobility standpoint so you may be working super light, or no loading at all. 1c) 18:00 – 28:00 – Every 1:00 x 10 sets: Sets 1-5 (18:00 – 23:00) – 10 Alternating D-Ball/Medball Bear Hug Reverse Lunges Sets 6-10 (23:00 – 28:00) – 5-10/side Single Leg Hip Thrusts For the lunges start at a moderate load and work to build as…
Sport: Friday, August 28th, 2020
WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 10 Deadbug With Plate Overhead Station 2 – 10 Jumping Medball Squats Station 3 – 3 Muscle Clean + 3 Power Clean + 3 Push Jerk Athletes Olympic lifting today use a Barbell, those who aren’t, use a PVC pipe for Warm-up. 1b) 10:00 – 18:00 – Every 2:00 x 4 sets: 3 Vertical Leaps + 1.1.1 Muscle Power Clean + 1 Push Press + 30 second Overhead Hold Start light and build as deemed fit. Reset your feet and position on each of the Vertical Leaps. 1c) 18:00 – 28:00 – Every 1:00 x 10 sets: Sets 1-5 (18:00 – 23:00) – Power Clean + Hang Power Clean + Push Jerk Sets 6-10 (23:00 – 28:00) – Power Clean + Split Jerk Continue to build loading from Part B. Build as heavy…
Power: Friday, August 28th, 2020
WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 10 Deadbug With Plate Overhead Station 2 – 10 Jumping Medball Squats Station 3 – 3 Muscle Clean + 3 Power Clean + 3 Push Jerk Athletes Olympic lifting today use a Barbell, those who aren’t, use a PVC pipe for Warm-up. 1b) 10:00 – 18:00 – Every 2:00 x 4 sets: 15 Banded Pull-Throughs + 30 second Ring Plank Hold Use the banded Pull-Throughs to prime you for the Double Swings. Focus on loading the Hamstrings appropriately and then opening explosively. For the Ring Hold set the Rings so they are just a couple of inches off the floor and perform the plank hold. If this is easy put your feet on a ball to make it more difficult or add load to your back. 1c) 18:00 – 28:00 – Every 1:00…
Competition: Thursday, August 27th, 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, August 27th, 2020
WOD: 1a) 0:00 – 9:00 – Every 1:30 x 6 sets: 3/side Dumbbell/Kettlebell/Barbell Turkish Get-ups Start light and build each set as deemed fit. This is a great warm-up exercise the primes the entire body. As always, if you come in and train 4-6 days/week treat this as a lower intensity, active recovery day. 1b) 11:00 – 21:00 – 10 minute AMRAP: 30 Lateral Box Step-up Overs 24/20 20 Mountain Climbers 10 Barbell Good Mornings For the Step-ups scale Box Height as needed…just make sure you are moving entirely laterally across the box. For the Good Mornings keep the weight light, empty barbell is great for most athletes, and slow things down just a touch here, focusing on position and stretch in the bottom of the movement. 1c) 23:00 – 33:00 – 10 minute AMRAP: 30 Air Squats 20 Hollow Rocks 100m Run Move outside for…
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