Move: Tuesday, February 18th, 2020
*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE WOD: 1a) 0:00 – 7:00 – Every 1:00 x 7 sets: 5-8 Burpee + Dumbbell Power Clean Perform a Burpee with Hands on the Dumbbells, jump to the Pull position and perform a Power Clean. Make sure you are focused on setting your back as you transition from the Burpee to the Pull position. Pick a rep count that takes you no longer than 30-35 seconds to start. 1b) 7:00 – 14:00 – Every 1:00 x 7 sets: 100ft Dual Kettlebell Front Rack Carry Loading should basically be dictated by what you can Clean. If you can Clean the Kettlebells you should be able to carry them 100ft. Make sure you’re in a true Kettlebell Front rack position to properly tax the trunk, knuckles should basically be touching and elbows should be…
Competition: Monday, February 17th, 2020
*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE WOD: Session A: 1) Every 1:00 x 10 sets: 2 Banded Wide Stance Box Squats @ Paralell @ 50% of 1RM + Bands Band Tension should add another 20-30% of loading at the top. The focus is speed today, so only load enough tension that you can be moving fast. Weight/tension should be fixed across all 10 sets. 2) Every 1:00 x 10 sets: 2 Banded Speed Deadlifts @ 50% of 1RM + Bands Band Tension should add another 20-30% of loading at the top. The focus is speed today, so only load enough tension that you can be moving fast. Weight/tension should be fixed across all 10 sets. 3) Every 5:00 x 5 sets: 1000/900m C2 Bike 50 Double-unders 10 Deadlifts 225/155 5 Bar Facing Burpees Perform at around 80% effort,…
Sport: Monday, February 17th, 2020
*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE WOD: 1a) 0:00 – 12:00 – Every 2:00x 6 sets: Set 1 – 5 Front Squats Set 2 – 3 Front Squats Set 3 – 1 Front Squats Set 4 – 5 Front Squats Set 5 – 3 Front Squats Set 6 – 1 Front Squats Vary loading each set as needed. Work as heavy as deemed fit. Make sure each and every rep maximizes the range of motion you’re physically capable of. Reference last week for loading and try and build a little heavier. 1b) 12:00 – 19:00 – Every 1:00 x 7 sets: 5/side Single Leg Box Step-ups w/ Dumbbell Overhead One foot on the box, opposing arm has Dumbbell Overhead, perform all 5 reps on 1 side and then switch. Use a box that puts your knee and…
Power: Monday, February 17th, 2020
*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE WOD: 1a) 0:00 – 10:00 – Every 2:30 x 4 sets – Back Squat: 6 @ 70% 6 @ 80% 3 @ 90% 2 @ 95% 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) 11:00 – 19:00 – Every 2:00 x 4 sets – Front Squat: 5 @ 65% 4 @ 75% 4 @ 80% 4 @ 80% 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. 1c) 19:00 – 24:00 – 5 minute AMRAP…
Move: Monday, February 17th, 2020
*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE WOD: 1) 24 minute EMOTM: Station 1 – 10 Landmine Lumberjack Squats Station 2 – 5/leg Single Arm Overhead Box Step-ups Station 3 – 2-3/side Half Turkish Get-up Station 4 – 20 Sumo Stance Good Mornings Landmine Squats goal should be to work a little heavier than last week. For the Step-ups, 1 Leg on the Box, Opposing arms has Dumbbell Overhead, perform all 5 reps on 1 side, then switch to the other. For the Half Turkish Get-up we are performing just the Roll-to-Sit-up and then back down. Good Mornings should be done with no loading focusing on position. 2) 7 minute AMRAP: 21 Abmat Sit-ups 15 Box Jumps 24/20 9 Medball Squats 14/8 Scale as needed. Extra Work: 3) Single Leg Hip Thrusts w/Pause: 5 sets of 8/side Rest 90-120 seconds…
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