Sport: Friday, July 26th, 2019
*Bring a Friend – Barbell and Beer, Intro to the Deadlift…THIS FRIDAY…Please Sign-up Ahead of Time HERE WOD: 1a) 0:00 – 7:30 – Every 1:30 x 5 sets: 1 Clean Pull + 1 Hi-Hang Muscle Clean + 2 Thrusters Start around 50% of your 1RM and build as heavy as deemed fit. 1b) 7:30 – 15:00 – Every 1:30 x 5 sets: 1 Hi-Hang Power Clean + 2 Push Jerk Continue to build loading from Part A. 1c) 15:00 – 22:30 – Every 1:30 x 5 sets: 1 Hi-Hang Clean + 1 Jerk Continue to build loading from Part B. 2) 10 minute AMRAP: 21 Wall Balls 20/14 15 Toes-to-bar 9 Deadlifts 155/105 Extra Work: 3) Hip Extension: 100 Reps Break-up as needed. 4) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. For results post detailed weights, reps,…
Fitness: Thursday, July 25th, 2019
*Bring a Friend – Barbell and Beer, Intro to the Deadlift…THIS FRIDAY…Please Sign-up Ahead of Time HERE 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, July 25th, 2019
*Bring a Friend – Barbell and Beer, Intro to the Deadlift…THIS FRIDAY…Please Sign-up Ahead of Time HERE 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, July 25th, 2019
*Bring a Friend – Barbell and Beer, Intro to the Deadlift…THIS FRIDAY…Please Sign-up Ahead of Time HERE WOD: 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…
Fitness: Wednesday, July 24th, 2019
*Bring a Friend – Barbell and Beer, Intro to the Deadlift…THIS FRIDAY…Please Sign-up Ahead of Time HERE WOD: 1a) 0:00 – 10:00 – Every 2:00 x 5 sets: 8-12 Strict Pull-ups + 15-25 Hollow Rocks w/PVC Overhead Pick reps you can maintain. Use a band as needed for assistance on the Pull-ups. 1b) 10:00 – 26:00 – 4 rounds of :40 ON/:20 OFF: 1 – Dumbbell Plank Rows 2 – Banded Face Pulls 3 – Bench Lying Dumbbell Lat Pull Overs 4 – Active Hollow Bar Hang Share a bench as needed and start on different stations. While these are all max reps, slow things down and focus on quality, position, and activation of the movements. 1c) 28:00 – 40:00 – 12 minute AMRAP: 6 Strict Press 65/45 200m Run 12 Sumo Deadlift High-Pulls 65/45 200m Run Extra Work: 2) Cable Rope Skull Crushers: 4 sets of…
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