Fitness: Saturday, October 26th, 2019
WOD: 1) Every 8:00 x 5 sets: 20 Ring Rows 20 Ball Slams 40/30 20 Push-ups 20 Dumbbell Jumping Goblet Squats 35/25 400m Run Rotate the order of movements each round so you start and end on a different movement each round. Scale as needed. Extra Work: 2) Dumbbell Lat Pull-Overs: 3 sets of 15 reps Rest 90-120 seconds between sets. Focus on positioning over loading. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Competition: Friday, October 25th, 2019
WOD: 1a) 0:00 – 3:00 – Every 30 seconds x 6 sets: Clean Pull w/Pause @ Top + Hi-Hang Muscle Clean + Thruster Work light and focus on quality of movement and positions. 1b) 3:00 – 6:00 – Every 30 seconds x 6 sets: Clean Pull w/Pause @ Top + Hi-Hang Power Clean + Low Hang Squat Clean + Thruster Again keep loads light and use this as extended warm-up and an opportunity to work on positioning. 1c) 6:00 – 16:00 – Every 1:00 x 10 sets: Clean Pull w/Pause @ Top + Hi-Hang Clean + Push Jerk Build loading as deemed fit from Part B. 2) Back Squat: 3 sets of 3 @ 70-80% Rest 2-3 minutes between sets. Weights should be moderately heavy, but not demanding on the body. 3) Open HSPU Standard: 10-15 minutes Spend 10-15 minutes playing around with the HSPU standard. 4) Every…
Fitness: Friday, October 25th, 2019
WOD: 1) Every 1:30 x 14 sets: Odd – 5 Pendlay Rows + 10 Dumbbell Overhead Tricep Curls Even – 10 Dumbbell Bench Press + 10 Band Pull-Aparts Start at moderate loads and build each set to a max loading for the Row and Bench Press. Pendlay Rows are performed from a Dead-Stop on the floor each rep. 2) AQAP: 25/20 Calories Ski/Bike/Row 50 Thrusters 35/25 25/20 Calories Ski/Bike/Row Extra Work: 3) Single Leg Barbell Romanian Deadlift: 4 sets of 12/side Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. Focus on position over loading, goal should be to keep the opposing foot off the ground for all reps before switching. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Sport: Thursday, October 24th, 2019
CrossFit Burn Programming/Concept Cardio Programming Will Only Be Posted In the Gym 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…
Sport: Friday, October 25th, 2019
WOD: 1a) 0:00 – 3:00 – Every 30 seconds x 6 sets: Clean Pull w/Pause @ Top + Hi-Hang Muscle Clean + Thruster Work light and focus on quality of movement and positions. 1b) 3:00 – 6:00 – Every 30 seconds x 6 sets: Clean Pull w/Pause @ Top + Hi-Hang Power Clean + Low Hang Squat Clean + Thruster Again keep loads light and use this as extended warm-up and an opportunity to work on positioning. 1c) 6:00 – 16:00 – Every 1:00 x 10 sets: Clean Pull w/Pause @ Top + Hi-Hang Clean + Push Jerk Build loading as deemed fit from Part B. 1d) 17:00 – 21:00 – 4 minute AMRAP: 20 Double-unders 1 Squat Clean + Jerk @ 70-80% Pick a loading that is difficult but that you know you can hit. 2) AQAP: 25/20 Calories Ski/Bike/Row 50 Thrusters 45/35 25/20 Calories Ski/Bike/Row Extra…
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