Power: Friday, July 17th, 2020
WOD: 1a) 0:00 – 8:00 – Every 1:00 x 8 sets: Station 1 – 10 Band Pull-Aparts + 10 Banded No Money’s Station 2 – 10/direction Plank Up Downs Station 3 – 15-20 Table Top Up-Dows Station 4 – (3x) 3-Position Muscle Clean (Hi-Hang, Above the Knee, Floor) If you’re Olympic Lifting today, use the Barbell for warm-up, if you’re not familiar with these movements yet than use a PVC pipe. Take your time with all movements and focus on position and activation. 1b) 13:00 – 33:00 – Every 1:00 x 20 sets: Sets 1-5 (13:00 – 18:00) 3 Deadlifts @ 70% of 1RM Sets 6-10 (18:00 – 23:00) 2 Deadlifts @ 80% of 1RM Sets 11-15 (23:00 – 28:00) 1 Deadlift @ 85%+ (No Maxing Out) Sets 16-20 (28:00 – 33:00) 20-30 Hollow Rocks You should have establish a current 1RM last week, so…
Move: Friday, July 17th, 2020
WOD: 1a) 0:00 – 8:00 – Every 1:00 x 8 sets: Station 1 – 10 Band Pull-Aparts + 10 Banded No Money’s Station 2 – 10/direction Plank Up Downs Station 3 – 15-20 Table Top Up-Dows Station 4 – (3x) 3-Position Muscle Clean (Hi-Hang, Above the Knee, Floor) If you’re Olympic Lifting today, use the Barbell for warm-up, if you’re not familiar with these movements yet than use a PVC pipe. Take your time with all movements and focus on position and activation. 1b) 13:00 – 33:00 – Every 1:00 x 20 sets: Sets 1-5 (13:00 – 18:00) 10-15 Ball Slams Sets 6-15 (18:00 – 28:00) 6 Double Russian Kettlebell/Dumbbell Swings + 6 Front Box Step-ups Sets 16-20 (28:00 – 33:00) 20-30 Hollow Rocks Pick reps/loads you can maintain for each movement. For the Swings and Step-ups, perform this as a complex, completing the Swings,…
Competition: Thursday, July 16th, 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, July 16th, 2020
WOD: 1a) 0:00 – 16:00 – 16 sets of :40 ON/:20 OFF: Station 1 – Ski/Bike/Row/Run Station 2 – Dual Kettlebell/Dumbbell Overhead Hold Station 3 – Plank Hold Station 4 – Wall Sit (Use Rig If Needed) Increase intensity through each of the 4 rounds as desired. As always, if you’re in the gym 4-6 days/week, use this as an Active Recovery/Blood Flow session and don’t push the intensity super high. 1b) 20:00 – 32:00 – 12 minute AMRAP: 12 D-Ball Over the Shoulder 12/side Single Arm Kettlebell Snatch 12 Calories Ski/Bike/Row/Run If you’re not proficient/comfortable with the Kettlebell Snatch, start with either a Single Arm Swing, or Single Arm High-Pull. 1c) 35:00 – 45:00 – Every 1:00 x 10 sets: Odd – 5/side Negative Box Step Downs Even – 15/side Side Plank Dips Focus on controlling yourself as slow as possible on the Box Step-Downs….
Competition: Wednesday, July 15th, 2020
WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5 Banded Pass-Throughs 10 Alternating Pause Lateral Lunges 15 Good Mornings Get your positions opened up from the last two days and start to get a little blood flowing. 1b) 10:00 – 30:00 – Every 5:00 x 4 sets: 0:00 – 3:00 – 3 Pause Front Squats + 2 Split Jerk 3:00 – 5:00 – 10-15 Strict Deficit Handstand Push-ups For this part you have two separate pieces to perform in the 5 minute window. From 0-3, perform the Front Squat and Jerk Complex, pausing for 2-3 seconds in the Squat, the goal should be to work and build heavy here. From 3-5 in the set perform the Handstand Push-ups. We want you moving strict today, so scale to a normal Handstand Push-ups as needed. Pick a rep count on that you can maintain unbroken sets…
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