Fitness: Thursday, August 8th, 2019
WOD: Concept Cardio/Burn Concept Cardio/Burn programming will be kept “hidden” and will be posted just in the gym. It will be modeled to fit accordingly with Wednesday’s and Friday’s programming so there is not direct overlap of movements. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Sport: Thursday, August 8th, 2019
WOD: Concept Cardio/Burn Concept Cardio/Burn programming will be kept “hidden” and will be posted just in the gym. It will be modeled to fit accordingly with Wednesday’s and Friday’s programming so there is not direct overlap of movements. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Competition: Thursday, August 8th, 2019
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…
Competition: Wednesday, August 7th, 2019
WOD: 1) Every 1:30 x 10 sets: 2 Strict Press @ 50% + Moderate Band Tension Weight and band tension should stay fixed for all 10 sets. Goal is speed on the bar. Make sure there is not too much tension. We suggest using a single band attached to the pins, and over the next 3 weeks you can move the pins lower and lower to add small amounts of band tension. Add a small amount of band tension over last week. 2) Clean Grip Bench Press: 8 sets of 4 Start at a moderate weight and build to a heavy set for the day. Rest 2-3 minutes between sets. 3) 10 rounds AQAP: 5 Paralette Handstand Push-ups 8/6″ 10 D-Ball Over the Shoulder 100/70 Scale as needed. 4) 3 rounds AQAP: 50 Burpees 10/side Single Arm Kettlebell Snatch 70/53 Perform all Snatches on 1 arm before…
Fitness: Wednesday, August 7th, 2019
WOD: 1a) 0:00 – 9:00 – Every 1:30 x 6 sets: 5-10 Strict Chin-ups + 10 Band Pull-Aparts Pick a rep count you can maintain for all 6 sets. Use a band as needed. 1b) 9:00 – 30:00 – Every 3:00 x 7 sets: 5 Bent Over Barbell Row 20 seconds Rest 5 Push Press 20 seconds Rest Max Unbroken Kettlebell Swings 35/26 Build the Barbell Row and Push Press as deemed fit. Swings are a max effort set. Swing something that you won’t get more than 25-30 reps with to start…challenge yourself. 1c) 30:00 – 40:00 – Every 2:00 x 5 sets: 10/7 Calories Ski/Bike/Row 10 Burpees Hit these as sprint efforts. Scale reps as needed to keep these under 90 seconds. Extra Work: 2) Hollow Hold: Accumulate 3 minutes Keep track of time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc….
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