Competition: Thursday, July 9th, 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…
Competition: Wednesday, July 8th, 2020
WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 “Y” Plate Raise 10 Alternating Bird Dogs 10 Good Mornings Take your time and focus on positions and activation. 1b) 10:00 – 28:00 – Every 3:00 x 6 sets: 5 Pause Bench Press + 15 Pause Lat Pull-Overs + 20 Plank Alternating Dumbbell Pass Through Scale volume of movements as needed so you have 30 seconds of rest or more. Start your Bench Press around 60% of your 1RM and build as deemed fit. Each rep pause at/on the chest for 2-3 seconds (don’t lose tension on the position). Pull-Overs can be done with a Dumbbell or Plate. 1c) 30:00 – 45:00 – Every 5:00 x 3 sets: 15 Burpee Box Jumps 24/20 10 Deadlifts 275/185 12 Burpee Box Jumps 24/20 10 Deadlifts 275/185 9 Burpee Box Jumps 24/20 10 Deadlifts 275/185 Scale as needed. We…
Move: Wednesday, July 8th, 2020
WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 “Y” Plate Raise 10 Alternating Bird Dogs 10 Good Mornings Take your time and focus on positions and activation. 1b) 10:00 – 28:00 – Every 3:00 x 6 sets: 10/side Dumbbell Z-Press + 15/side Seated Single Arm Banded Pull-Down 20 Plank Alternating Dumbbell Pass Through Scale volume of movements as needed so you have 30 seconds of rest. Start light, and build loading as deemed fit. 1c) 30:00 – 45:00 – Every 5:00 x 3 sets: 12 Burpee Box Jumps 24/20 10 Dumbbell Deadlifts 35/25 9 Burpee Box Jumps 24/20 10 Dumbbell Deadlifts 35/25 6 Burpee Box Jumps 24/20 10 Dumbbell Deadlifts 35/25 Scale as needed. We want you getting a bare minimum of 30 seconds rest, ideally closer to a minute plus, so scale reps as needed for desired stimulus/time domain. Accessory: 2) Secondary Conditioning –…
Sport: Wednesday, July 8th, 2020
WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 “Y” Plate Raise 10 Alternating Bird Dogs 10 Good Mornings Take your time and focus on positions and activation. 1b) 10:00 – 28:00 – Every 3:00 x 6 sets: 5 Pause Bench Press + 15 Pause Lat Pull-Overs + 20 Plank Alternating Dumbbell Pass Through Scale volume of movements as needed so you have 30 seconds of rest or more. Start your Bench Press around 60% of your 1RM and build as deemed fit. Each rep pause at/on the chest for 2-3 seconds (don’t lose tension on the position). Pull-Overs can be done with a Dumbbell or Plate. 1c) 30:00 – 45:00 – Every 5:00 x 3 sets: 15 Burpee Box Jumps 24/20 10 Deadlifts 185/135 12 Burpee Box Jumps 24/20 10 Deadlifts 185/135 9 Burpee Box Jumps 24/20 10 Deadlifts 185/135 Scale as needed. We…
Power: Wednesday, July 8th, 2020
WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 “Y” Plate Raise 10 Alternating Bird Dogs 10 Good Mornings Take your time and focus on positions and activation. 1b) 10:00 – 28:00 – Every 3:00 x 6 sets: 3 Strict Press + 5 Push Press Warm-up and start around 60% of your 1RM Strict Press. This is performed as a complex. Goal stimulus is to lift heavy today, you’ve got large rest periods, and minimal volume, so get after the weights. 1c) 30:00 – 45:00 – Every 5:00 x 3 sets: 12 Burpee Box Jumps 24/20 10 Hang Power Cleans 95/65 9 Burpee Box Jumps 24/20 10 Hang Power Cleans 95/65 6 Burpee Box Jumps 24/20 10 Hang Power Cleans 95/65 Scale as needed. We want you getting a bare minimum of 30 seconds rest, ideally closer to a minute plus, so scale reps as…
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