Competition: 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…
Fitness: 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…
Competition: Wednesday, October 23rd, 2019
WOD: 1) Prone Shoulder Hurdles: 4 sets of 4/arm Down and back is 1 rep. Perform these slow and controlled. Rest 60-90 seconds between sets. 2) Behind the Neck Bamboo Bar Strict Press: 5 sets of 8 Perform in your Clean Grip. Rest 90-120 seconds between sets. 3) 5 sets of: 2 Snatch Grip Split Jerk + 2 Pause Overhead Squat Rest 2-3 minutes between sets. Build as heavy as deemed fit. Use Jerk Blocks if you’re not comfortable bring the bar back down to the neck. 4) 20 minute EMOTM: 1 – 10-15 Calories Row 2 – 50ft Heavy Dog Sled Push 3 – 8-10 Dumbbell Box Step-ups 50/35 4 – 150-200m Run 5 – 10 Supinated Rope Rows Scale as needed. 5) Tempo Landmine Tall Kneeling Press (3-3-3): 3 sets of 5/side Rest 90-120 seconds between sets. Focus on position and quality over loading. For results…
Sport: Wednesday, October 23rd, 2019
WOD: 1a) 0:00 – 5:00 – Every 1:00 x 5 sets: 1-2/side Kettlebell Turkish Get-up Work light if you’ve never done these before. If you’re doing multiple reps perform both reps on 1 side and then switch to the other. 1b) 5:00 – 10:00 – Every 1:00 x 5 sets: 5/side Half Kneeling Kettlebell Strict Press Perform all reps on 1 side before switching to the other. 1c) 10:00 – 19:00 – Every 1:30 x 6 sets: 5 Banded Lat Press Downs 10 Wide Ring Rows 15 Mountain Climbers Move with intent from one movement to the next. Focus on position and movement patterns. 1d) 20:00 – 30:00 – Every 2:00 x 5 sets: 3 Halting Sumo Stance Deadlifts + 10 Banded Face Pulls Build as heavy as deemed fit. Halt at the knee for 3 seconds on each rep. Pull each rep from a dead stop….
Fitness: Wednesday, October 23rd, 2019
WOD: 1a) 0:00 – 5:00 – Every 1:00 x 5 sets: 1-2/side Kettlebell Turkish Get-up Work light if you’ve never done these before. If you’re doing multiple reps perform both reps on 1 side and then switch to the other. 1b) 5:00 – 10:00 – Every 1:00 x 5 sets: 5/side Half Kneeling Kettlebell Strict Press Perform all reps on 1 side before switching to the other. 1c) 10:00 – 19:00 – Every 1:30 x 6 sets: 5 Banded Lat Press Downs 10 Wide Ring Rows 15 Mountain Climbers Move with intent from one movement to the next. Focus on position and movement patterns. 1d) 20:00 – 30:00 – Every 2:00 x 5 sets: 3 Halting Sumo Stance Deadlifts + 10 Banded Face Pulls Build as heavy as deemed fit. Halt at the knee for 3 seconds on each rep. Pull each rep from a dead stop….
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