Competition: Thursday, May 27th, 2021
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 rowing), but the effort expended should leave you feeling energized at the…
Move: Wednesday, May 26th, 2021
Pulling and Grip Capacity Bias Block – Week 4 of 4 WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 40 seconds Ski/Bike/Row Station 2 – 1 Round of “Cindy” Station 3 – 5 Snatch High-Pull + 5 Hi-Hang Muscle Snatch + 5 Overhead Squats Pick a Barbell or PVC Pipe dependent on what’s appropriate for your skill level. For “Cindy” scale the volume of reps to 4-8-12 as needed, if you can’t do Pull-ups perform Bar or Ring Rows. 1b) 9:00 – 18:00 – Every 1:00 x 9 sets: 10 Bench Ski Jumpers + 10 Abmat Sit-ups Scale volume of reps as needed so you have at least 20 seconds of rest. 1c) 18:00 – 27:00 – Every 1:00 x 9 sets: 5/side Kettlebell Suit-Case Deadlifts Start at a moderate load and build as deemed fit. Focus on keeping your…
Competition: Wednesday, May 26th, 2021
2021/2022 Season Training Block – 1 Week – 6 of 6 WOD: 1) D-Ball Deadlift: 20 Reps Every 2:00 x 5 sets Pick a load and stay consistent across all sets. 2) Farmers Carry: 50ft Every 1:00 x 8 sets Use something that is difficult but you’re able to complete unbroken for all sets. 3) Single Arm Russian Kettlebell Swing: 20/side Every 3:00 x 4 sets Pick a loading and stay fixed for all sets. 4) Safety Bar Good Morning: 10 Reps Every 2:00 x 4 sets Take these slow and focusing on good positioning and activation. 5) Alternating Single Leg Slider Hamstring Curls: 8/side Every 2:00 x 4 sets Perform all reps on 1 side before switching to the other. 6) Lying Bench Leg Lifts: 15 Reps Every 2:00 x 5 sets Farther your hips/glutes are off the been the harder this is. 7) Run – 4 rounds of:…
Sport: Wednesday, May 26th, 2021
Pulling and Grip Capacity Bias Block – Week 4 of 4 WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 40 seconds Ski/Bike/Row Station 2 – 1 Round of “Cindy” Station 3 – 5 Snatch High-Pull + 5 Hi-Hang Muscle Snatch + 5 Overhead Squats Pick a Barbell or PVC Pipe dependent on what’s appropriate for your skill level. For “Cindy” scale the volume of reps to 4-8-12 as needed, if you can’t do Pull-ups perform Bar or Ring Rows. 1b) 9:00 – 18:00 – Every 1:00 x 9 sets: 1 Snatch High-Pull + 1 Hang Muscle Snatch + 1 Snatch Push Press Start light, this is meant to be positional work. Only work as heavy as your skill set allows. If you’re brand new to these movements don’t be afraid to stick with the empty bar and double up…
Power: Wednesday, May 26th, 2021
Pulling and Grip Capacity Bias Block – Week 4 of 4 WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 40 seconds Ski/Bike/Row Station 2 – 1 Round of “Cindy” Station 3 – 5 Snatch High-Pull + 5 Hi-Hang Muscle Snatch + 5 Overhead Squats Pick a Barbell or PVC Pipe dependent on what’s appropriate for your skill level. For “Cindy” scale the volume of reps to 4-8-12 as needed, if you can’t do Pull-ups perform Bar or Ring Rows. 1b) 9:00 – 18:00 – Every 1:00 x 9 sets: 1 Snatch High-Pull + 1 Hang Muscle Snatch + 1 Snatch Push Press Start light, this is meant to be positional work. Only work as heavy as your skill set allows. If you’re brand new to these movements don’t be afraid to stick with the empty bar and double up…
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