Move/Power/Sport: Thursday, August 20th, 2020
WOD: 1a) 0:00 – 12:00 – 12 sets of :40 ON/:20 OFF: Station 1 – Ski/Bike/Row/Run Station 2 – Single Arm Kettlebell/Dumbbell Overhead Hold (Switch @ 20 seconds) Station 3 – Glute Bridge Hold w/Medball in Floor Press Support Build the pace on the machine each round as deemed fit to increase intensity and warm-up. As always if you train 4-6 days/week use this as an Active Recovery day to move around and help your body feel better for tomorrow. 1b) 15:00 – 25:00 – 10 minute AMRAP: 10/side Kettlebell/Dumbbell Suitcase Deadlifts 10 Tall Kneeling Ball Slams 10/side Single Leg Tuck Crunches 60 Alternating Single Leg Single-unders Focus on positions and quality of movements, don’t feel the need to race through this. AMRAP for quality not for speed. 1c) 27:00 – 45:00 – Every 9:00 x 2 sets: 1000m Row/Ski or 2000m C2 Bike or 2400m…
Competition: Thursday, August 20th, 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…
Power: Wednesday, August 19th, 2020
WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 3 Inchworms + 4 Plank Shoulder Taps (Each Inchworm) 10 Sumo Stance Air Squats 10 Banded Pass Throughs 3 Burpees Take your time and get things moving. If you have any specific tight areas, feel free to spend additional time working on them. 1b) 11:00 – 26:00 – Every 1:00 x 15 sets: Station 1- 5-8/side Dumbbell Box Step up w/Opposite Arm Dumbbell Press Overhead Station 2- 5-8/side Single Leg Romanian Deadlift w/Opposite Arm Dumbbell Row Station 3- 10/side Single Arm Kettlebell/Dumbbell Side Bends Focus here is movement quality, balance, and coordination. Focus on these first, loading second. Rotate through the 3 movements for 5 rotations. 1c) 30:00 – 40:00 – 10 minute AMRAP – 21-15-9: Push Press 95/65 D-Ball Over the Shoulder 70/50 Calories Machine For this piece, perform 21 of each movement, then 15, then…
Sport: Wednesday, August 19th, 2020
WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 3 Inchworms + 4 Plank Shoulder Taps (Each Inchworm) 10 Sumo Stance Air Squats 10 Banded Pass Throughs 3 Burpees Take your time and get things moving. If you have any specific tight areas, feel free to spend additional time working on them. 1b) 11:00 – 26:00 – Every 1:00 x 15 sets: Station 1- 5-8/side Dumbbell Box Step up w/Opposite Arm Dumbbell Press Overhead Station 2- 5-8/side Single Leg Romanian Deadlift w/Opposite Arm Dumbbell Row Station 3- 10/side Single Arm Kettlebell/Dumbbell Side Bends Focus here is movement quality, balance, and coordination. Focus on these first, loading second. Rotate through the 3 movements for 5 rotations. 1c) 30:00 – 40:00 – 10 minute AMRAP: 3 T&G Push Jerk From Rack @ 60%> 10/8 Calories Sprint on Machine 30 seconds Rest For this piece start with a moderately…
Move: Wednesday, August 19th, 2020
WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 3 Inchworms + 4 Plank Shoulder Taps (Each Inchworm) 10 Sumo Stance Air Squats 10 Banded Pass Throughs 3 Burpees Take your time and get things moving. If you have any specific tight areas, feel free to spend additional time working on them. 1b) 11:00 – 26:00 – Every 1:00 x 15 sets: Station 1- 5-8/side Dumbbell Box Step up w/Opposite Arm Dumbbell Press Overhead Station 2- 5-8/side Single Leg Romanian Deadlift w/Opposite Arm Dumbbell Row Station 3- 10/side Single Arm Kettlebell/Dumbbell Side Bends Focus here is movement quality, balance, and coordination. Focus on these first, loading second. Rotate through the 3 movements for 5 rotations. 1c) 30:00 – 40:00 – 10 minute AMRAP – 21-15-9: Seated Dumbbell Press Ball Slams Calories Machine For this piece, perform 21 of each movement, then 15, then 9, and then…
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