Power: Friday, May 14th, 2021
Pulling and Grip Capacity Bias Block – Week 2 of 4 WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5 Table Top up/down 10 Medball Hamstring Curls 5 Scapula Pull-ups 10 Bent Over Thumbs Up Reverse Fly Take your time and focus on good activation and position on movements. 1b) 10:00 – 20:00 – Every 2:30 x 4 sets: 10 Front Squats Start around 60% of your 1RM and build as deemed fit. 1c) 20:00 – 27:00 – Every 1:00 x 7 sets: 5 Bent Over Supinated Tempo (0.2.2) Rows Focus on tempo and positioning first, loading second. 1d) 32:00 – 45:00 – 13 minute AMRAP: 100 Double-unders 100 Air Squats 75 Double-unders 50 Ring Rows 50 Double-unders 50 Overhead Squats 45/35 25 Double-unders 25 Pull-ups Scale as needed. Accessory: 2) Monostructural Conditioning – Walk: 60 minutes Get outside. Wear a weight vest or back pack if…
Competition: Friday, May 14th, 2021
2021/2022 Season Training Block – 1 Week – 4 of 6 *The next 3 weeks will be an exact repeat of the last 3 weeks. Reference efforts, loading, etc. from the previous 3 weeks and look to work slightly heavier/higher efforts than the last 3 weeks. WOD: 1) Single Arm Dumbbell Row: 12/side Every 3:00 x 4 sets Perform at a load that you can complete Strict with 1-2 reps left in the tank. Perform all reps on 1 side before switching to the other. 2) Cable Wide Grip Lat Pull-Down: 20 Reps Every 2:00 x 4 sets Keep the weight at a fixed moderate load. Should be able to get through almost all reps in a clean strict movement. 3) Single Arm Kettlebell Upright Row: 15/side Every 3:00 x 3 sets: Keep it light focus on position and activation. Perform all reps on 1 side…
Move: Friday, May 14th, 2021
Pulling and Grip Capacity Bias Block – Week 2 of 4 WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5 Table Top up/down 10 Medball Hamstring Curls 5 Scapula Pull-ups 10 Bent Over Thumbs Up Reverse Fly Take your time and focus on good activation and position on movements. 1b) 10:00 – 20:00 – Every 2:30 x 4 sets: 7/side D-Ball On Shoulder Pause Squats + 14 Medball Hamstring Curls + 7 Box Jumps Pick a box height and Medball weight for the Hamstring Curls fixed. Start with a moderate load on the D-Ball Squats and build through your sets as deemed fit. 1c) 20:00 – 27:00 – Every 1:00 x 7 sets: 7 Tall Kneeling Supinated Tempo (0.2.2) Banded Rows Focus on tempo and positioning first, resistance second. 1d) 32:00 – 45:00 – 13 minute AMRAP: 200 Single-unders 75 Air Squats 150 Single-unders 25/side Single…
Competition: Thursday, May 13th, 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/Power/Sport: Thursday, May 13th, 2021
Pulling and Grip Capacity Bias Block – Week 2 of 4 WOD: 1a) 0:00 – 10:00 – Every 2:00 x 5 sets: 200m Run Start at a slow-to-moderate pace and build each set as you get warm. By your final set you should be at a higher pace than your mile on Tuesday. As always if you’re in the gym 4-6 days/week don’t be afraid to take today as an Active Recovery day and move at a more moderate pace. 1b) 15:00 – 45:00 – 5 sets of – 5:00 ON/1:00 OFF: 50 Goblet Box Step-ups 30 Medball Russian Twists 15 Ball Slams Max Calories Ski/Bike/Row Scale as needed so you get to the machine each round with 30 seconds or more. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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