Move/Power/Sport/Competition: Monday, May 31st, 2021
WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 100-150m Run Station 2 – 3 Inchworm w/Push-up + 10 Air Squats Station 3 – 10 Scapula Pull-ups + 10 Hollow Rocks If you can’t hang on the Pull-up Bar, perform 10 Ring Scap Rows + 10 Hollow Rocks on the floor. 1b) 15:00 – Finish – “Murph” – AQAP: 1 mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 mile Run Typical way this workout is performed is by breaking the bodyweight movements into 20 rounds of 5 Pull-ups + 10 Push-ups + 15 Air Squats. Feel free to partition however you like or you can perform the workout straight through. If you can’t run your subs are 2000/1800m Row or Ski, 4000/3600m C2 Bike, 5000/4500m Assault Bike. If you are using a machine please bring it outside out…
Power: Saturday, May 29th, 2021
Pulling and Grip Capacity Bias Block – Week 4 of 4 WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 5 Burpees 5 Hang Squat Cleans + 5 Thrusters 5 Scapula Pull-ups Get some blood flowing, use a Barbell or PVC Pipe dependent on what’s appropriate for you as an athlete. 1b) 10:00 – 20:00 – Every 1:00 x 10 sets: Station 1 – 6 Box Jumps 24/20 + 12 Wall Balls 14/8 Station 2 – 6 Box Jumps 24/20 + 12 Hang Squat Cleans 45/35 Alternate between the two stations for a total of 5 sets of each couplet. This is mean to be a capacity piece, the goal is to make sure you can complete the output consistent through the 5 cycles. Scale volume of reps as deemed fit. 1c) 25:00 – 45:00 – AQAP: 50 D-Ball Box Step-ups 40/30 @ 24/20 50 Cals…
Move: Saturday, May 29th, 2021
Pulling and Grip Capacity Bias Block – Week 4 of 4 WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 5 Burpees 5 Hang Squat Cleans + 5 Thrusters 5 Scapula Pull-ups Get some blood flowing, use a Barbell or PVC Pipe dependent on what’s appropriate for you as an athlete. 1b) 10:00 – 20:00 – Every 1:00 x 10 sets: Station 1 – 6 Box Jumps + 12 Wall Balls Station 2 – 6 Box Jumps + 12 Dumbbell Hang Squat Cleans Alternate between the two stations for a total of 5 sets of each couplet. This is mean to be a capacity piece, the goal is to make sure you can complete the output consistent through the 5 cycles. Scale volume of reps as deemed fit. 1c) 25:00 – 45:00 – AQAP: 50 D-Ball Box Step ups 50 Cals Ski/Bike/Row or 600m Run 50…
Competition: Saturday, May 29th, 2021
*This is the end of this 6 week cycle. You are taking an additional rest day today, enjoy the time off. Volume of work will increase as we step into another block of off-season programming starting next week. 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)…
Sport: Saturday, May 29th, 2021
Pulling and Grip Capacity Bias Block – Week 4 of 4 WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 5 Burpees 5 Hang Squat Cleans + 5 Thrusters 5 Scapula Pull-ups Get some blood flowing, use a Barbell or PVC Pipe dependent on what’s appropriate for you as an athlete. 1b) 10:00 – 20:00 – Every 1:00 x 10 sets: Station 1 – 6 Box Jumps 30/24 + 12 Wall Balls 20/14 Station 2 – 6 Box Jumps 30/24 + 12 Hang Squat Cleans 75/55 Alternate between the two stations for a total of 5 sets of each couplet. This is mean to be a capacity piece, the goal is to make sure you can complete the output consistent through the 5 cycles. Scale volume of reps as deemed fit. 1c) 25:00 – 45:00 – AQAP: 50 D-Ball Box Step-ups 70/50 @ 24/20 50 Cals…
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