Sport: Saturday, July 20th, 2019
*Bring a Friend – Barbell and Beer, Intro to the Deadlift…Please Sign-up Ahead of Time HERE WOD: 1) 10 rounds AQAP: 200m Run 15 Box Jump Overs 24/20 12 Kettlebell Swings 70/53 1 Rope Climb 15ft Scale as needed. Extra Work: 2) Sled Drag: 400m @ Bodyweight Stimulus is constant movement, scale loading as needed for desired stimulus. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Competition: Friday, July 19th, 2019
*Bring a Friend – Barbell and Beer, Intro to the Deadlift…Please Sign-up Ahead of Time HERE WOD: Session A: 1a) 0:00 – 7:30 – Every 1:30 x 5 sets: 3 Muscle Clean + 3 Push Press Start around 50% of your 1RM and build as heavy as deemed fit. 1b) 7:30 – 15:00 – Every 1:30 x 5 sets: 2 Power Clean + 2 Push Press Continue to build loading from Part A. 1c) 15:00 – 22:30 – Every 1:30 x 5 sets: 1 Clean + 1 Jerk Continue to build loading from Part B. 2) 21-18-15-12 – AQAP: Dumbbell Thrusters 50/35 50 Double-unders Scale as needed. 3) Reverse Hyper: 3 sets of 20 Rest 90-120 seconds between sets. Heavy as possible. Session B: 1) 3 sets of: 200m Run 6 Muscle-ups 200m Run 12 Chest-to-bar Pull-ups 200m Run 18 Pull-ups Rest 3 minutes between sets. Goal is for…
Sport: Friday, July 19th, 2019
*Bring a Friend – Barbell and Beer, Intro to the Deadlift…Please Sign-up Ahead of Time HERE WOD: 1a) 0:00 – 7:30 – Every 1:30 x 5 sets: 3 Muscle Clean + 3 Push Press Start around 50% of your 1RM and build as heavy as deemed fit. 1b) 7:30 – 15:00 – Every 1:30 x 5 sets: 2 Power Clean + 2 Push Press Continue to build loading from Part A. 1c) 15:00 – 22:30 – Every 1:30 x 5 sets: 1 Clean + 1 Jerk Continue to build loading from Part B. 2) 21-18-15-12 – AQAP: Dumbbell Thrusters 35/25 50 Double-unders Extra Work: 3) Banded Seated Muscle-up Transitions: 7 sets of 3 Rest 90-120 seconds between sets. 4) Ring Dip Support: Accumulate 2 minutes Keep track of total time and attempts to complete. Focus on maintaining external rotation of the shoulder as you hold. For results post detailed weights,…
Fitness: Friday, July 19th, 2019
*Bring a Friend – Barbell and Beer, Intro to the Deadlift…Please Sign-up Ahead of Time HERE WOD: 1) Every 1:30 x 14 sets: Odd – 5/side Dumbbell Piston Press + 10 Banded Tricep Press Downs Even – 5 Deadlifts + 10 Russian Kettlebell Swings Pick weights you can at least maintain for all 7 sets. Feel free to build loading as deemed fit. Piston Press should be done standing, both Dumbbells at the shoulder, Press one over head, then as you bring one Dumbbell down initiate pressing the other overhead, moving like a Piston. 2) 8 minute AMRAP: 15 Dumbbell Thrusters 25/15 50 Heavy Rope Single-unders Extra Work: 3) Cable Wide Grip Lat Pull Down: 4 sets of 20 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Competition: Thursday, July 18th, 2019
*Bring a Friend – Barbell and Beer, Intro to the Deadlift…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 on…
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