Power: Friday, July 31st, 2020
WOD: 1a) o:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 40 seconds Machine Station 2 – 3 “2-Stop” Clean Pull + 3 Tall Cleans + 3 Split Jerk Get some blood flowing. If you’re Olympic Lifting today, use a barbell, if you’re not use a PVC pipe. For the 2-Stop Clean pause at the Knee and High-Hang before finishing the pull. 1b) 9:00 – 17:00 – Every 2:00 x 4 sets: Deadlift 8-6-4-2 Spend your transition quickly building to around 60% of your 1RM. Use the 4 sets of build to a heavy double for the day. Set the bar dead on the floor each rep. 1c) 17:00 – 32:00 – Every 1:00 x 15 sets: Sets 1-4 (17:00 – 21:00) – 10 Sumo Stance Medball/D-Ball Good Mornings Sets 5-10 (21:00 – 27:00) – 5-8 Top of Knee Clean Hang High-Pulls Sets…
Competition: Friday, July 31st, 2020
WOD: 1a) o:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 40 seconds Machine Station 2 – 3 “2-Stop” Clean Pull + 3 Tall Cleans + 3 Split Jerk Get some blood flowing. If you’re Olympic Lifting today, use a barbell, if you’re not use a PVC pipe. For the 2-Stop Clean pause at the Knee and High-Hang before finishing the pull. 1b) 9:00 – 17:00 – Every 2:00 x 4 sets: 3 High Heavy Wallballs, Reset For Each One & Jump HIGH 3 “2-Stop” Clean Pull 3 High-Hang Power Clean 3 Halting Spilt Jerk w/Pause In Catch Start light, this is skill/warm-up work. For the Wall Ball you might not use a target depending how high you need to throw…instead just squat and throw the ball has high into the air as possible. 2-Stop Clean Pull pause at the Knee and…
Move/Power/Sport: Thursday, July 30th, 2020
WOD: 1a) 0:00 – 20:00 – Every 1:00 x 20 sets: Station 1 – 40 seconds Ski/Bike/Row/Run Station 2 – 10-15 Good Mornings (With or Without KB/DB) Station 3- 15-30 Box Jump Step Down Station 4 – Glute Bridge Hold + 10-12 Tempo DB/KB Floor Press (2.2.2) Start at moderate paces and loads and build intensity as deemed fit. As always if you’re in the gym 4-6 days/week, treat this as an active recovery day, use light-to-moderate loads, and push at easy-to-moderate intensity. 1b) 25:00 – 45:00 – Every 2:00 x 10 sets: 10 Burpee Dumbbell Deadlifts 200m Run Scale as needed. Make sure you’re getting 15-30 seconds of rest each set. If you’re not a good runner/burpeeer start with 5/150 as your rep scheme and go from there. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Competition: Thursday, July 30th, 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…
Sport: Wednesday, July 29th, 2020
WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 15 Band Pull-Aparts w/Pause 10 Alternating Lateral Lunges 5 Squat Thrusts Get some blood flowing. Really focus on good activation through the scaps and mid-back on your Pull-Aparts. 1b) 10:00 – 19:00 – Every 1:30 x 6 sets: Sets 1-2 (10:00 – 13:00) – 6 Bench Press Sets 3-4 (13:00 – 16:00) – 4 Bench Press Sets 5-6 (16:00 – 19:00) – 2 Bench Press *After each set perform 5/side Single Arm Dumbbell/Kettlebell Bench Row Use assistance as needed, or add load if able. Pick a rep count you can maintain for all 6 sets. 1c) 19:00 – 28:00 – Every 1:30 x 6 sets: Sets 1-2 (19:00 – 22:00) – 10 Supinated Bent Over Rows Sets 3-4 (22:00 – 25:00) – 8 Supinated Bent Over Rows Sets 5-6 (25:00 – 28:00) – 6 Supinated Bent Over…
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