Power: Tuesday, February 25th, 2020
*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE WOD: 1a) 0:00 – 10:00 – Every 2:00 x 5 sets – Pendlay Row: 5 @ 70% 5 @ 80% 3 @ 85% 2 @ 90% 1 @ 100% Warm-up as needed. Make sure you are using percentages of what we tested last week, not some goal you want down the road. Adjust your 1RM down by 5-10% if your finding you are routinely missing sets. 1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 20 Banded Face Pulls + 7/side Staggered Stance D-Ball Good Mornings Focus on position and activation, not speed. Perform all Good Mornings on 1 side before switching to the other stance. 2) 2 rounds AQAP: 2 rounds of – 5 Push-ups, 10 Pull-ups, 15 Alternating Dumbbell Goblet Lunges 35/25 2 rounds of – “DT” @ 95/65 (12…
Move: Tuesday, February 25th, 2020
*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE WOD: 1) 20 sets of :40 ON/:20 OFF: Station 1 – Dog Sled Push Station 2 – Lateral Box Jump Station 3 – D-Ball Deadlift + Lap + Stand Station 4 – Rolling V-Ups Dog Sled Push use something that is reasonably heavy, but that you can grind through and push for 40 seconds. For the Lateral Box Jump step down to the other side each rep, so you are alternating directions each set, work as high as deemed fit. For the D-Ball, this drill it to get you practicing the technique to pick-up a heavy ball…Deadlift to the lap, sit into the Squat and re-grip the ball so it’s at your sternum/chest, and then stand to finish, then drop and repeat. Rolling V-Ups make sure you change directions each rep,…
Competition: Tuesday, February 25th, 2020
*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE WOD: Session A: 1) Tempo (3.3.3) Back Squat: 3 sets of 5 Warm-up as needed. Rest 2-3 minutes between sets. Work around 50-60% of your 1RM, hold to the Tempo first, loading second. 2) Every 1:00 x 10 sets: 1 Power Snatch @ 60-70% Keep lifts snappy and clean. 3) 3 rounds AQAP: 400m Assault Runner 10 Strict Handstand Push-ups 15 Dumbbell Front Squats 50/35 Don’t crush yourself, perform around 80% effort. 4) Snatch Grip Romanian Deadlift: 3 sets of 10 Rest 90-120 seconds between sets. Work with moderate load. Use straps if you need them/have them. Session B: 1) Bike Erg: 30 minutes @ Zone 2/3 @ Damper 1 Basic breathing work, this should be a conversational pace, get you a moderate sweat going. 2) 15 minute AMRAP for Quality: 100ft Walking Lunges 20 Hip…
Competition: Monday, February 24th, 2020
*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE 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…
Sport: Monday, February 24th, 2020
*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE WOD: 1a) 0:00 – 12:00 – Every 3:00 x 4 sets: 10 Front Squats Moderate loading, don’t crush yourself. Use this to taper out after the heavier sets the last few weeks. 1b) 12:00 – 19:00 – Every 1:00 x 7 sets: 3 Pause Overhead Squats We will be working into a block of Overhead Squats starting next week. Use this as an opportunity to feel out the movement and get yourself prepped for next week. Pause for 1-2 seconds in the bottom of each rep. 1c) 19:00 – 24:00 – 5 minute AMRAP: 20 Medball Russian Twists 30 second Wall Sit Hold w/Medball For quality, not for speed. 2) Every 3:00 x 3 sets: 500/450m Row/Ski Or 1000/900m Bike Erg Or 1200/1100m Assault Bike Hit hard but maintainable efforts. Extra Work: 3) 3 rounds…
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