Sport: Wednesday, May 12th, 2021
Pulling and Grip Capacity Bias Block – Week 2 of 4 WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 3 Inchworm w/Push-up 10 Band Pull-Aparts 20 Alternating Quadruped Shoulder Taps 10 Kettlebell Deadlifts 10 Kettlebell Swings Perform the Deadlifts with a single Kettlebell between the legs, complex them right into the Swings. Increase your load through your warm-up rounds as deemed fit to get yourself warm. 1b) 12:00 – 27:00 – Every 1:30 x 10 sets: Station 1 – 5 Push Press Station 2 – 15 Deadlifts @ Previous Push Press Warm-up to challenging starting load for your Push Press and build through the sets as deemed fit. Bar will be taken from the floor for this. What you Push Press, on the next set you will perform your Deadlifts at your Push Press weight. Continue with this pattern for a total fo 5…
Competition: Wednesday, May 12th, 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) Double Dumbbell Squat Stance Deadlifts: 15 Reps Every 2:00 x 4 sets Perform in your Squat Stance with the Dumbbell between the legs. Range of motion standard is one head of the Dumbbell to floor. Load moderate to moderately difficult. Keep your hands centered on the handle to work your grip strength, don’t offset and let them “hang” with your hands up against the Dumbbell head. 2) Kettlebell Suit-case Deadlifts: 10/side Every 2:00 x 4 sets Load as deemed fit. Focus should be on position and staying square, not load. 3) Hip Extension: 20 Reps Every 2:00 x…
Move: Wednesday, May 12th, 2021
Pulling and Grip Capacity Bias Block – Week 2 of 4 WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 3 Inchworm w/Push-up 10 Band Pull-Aparts 20 Alternating Quadruped Shoulder Taps 10 Kettlebell Deadlifts 10 Kettlebell Swings Perform the Deadlifts with a single Kettlebell between the legs, complex them right into the Swings. Increase your load through your warm-up rounds as deemed fit to get yourself warm. 1b) 12:00 – 27:00 – Every 1:30 x 10 sets: Station 1 – 10/side Single Arm Dumbbell Push Press Station 2 – 15 Double Kettlebell Deadlifts Start with loads you can at least maintain or build upon. For the Deadlifts perform these with both Kettlebells outside of the legs. If you don’t have the mobility to do this then perform them from between the legs. 1c) 32:00 – 45:00 – 13 minute AMRAP: 50 Push-ups (Buy-In) Then…AMRAP 15 Kettlebell…
Power: Wednesday, May 12th, 2021
Pulling and Grip Capacity Bias Block – Week 2 of 4 WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 3 Inchworm w/Push-up 10 Band Pull-Aparts 20 Alternating Quadruped Shoulder Taps 10 Kettlebell Deadlifts 10 Kettlebell Swings Perform the Deadlifts with a single Kettlebell between the legs, complex them right into the Swings. Increase your load through your warm-up rounds as deemed fit to get yourself warm. 1b) 12:00 – 27:00 – Every 1:30 x 10 sets: Station 1 – 5 Push Press Station 2 – 15 Deadlifts @ Previous Push Press Warm-up to challenging starting load for your Push Press and build through the sets as deemed fit. Bar will be taken from the floor for this. What you Push Press, on the next set you will perform your Deadlifts at your Push Press weight. Continue with this pattern for a total fo 5…
Competition: Tuesday, May 11th, 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) Every 3:00 x 5 sets: 10 Tempo (3.0.1) Dumbbell Bench Press Start at a moderate load and build to a moderately tough set for the day. Focus on good control and a full 3 second negative on each rep. 2) Every 3:00 x 3 sets: 12/side Tall Kneeling Landmine Press Work loads that are moderate and leave you with a couple extra reps in the tank at the end of each set. Perform all reps on 1 side before switching to the other. 3) Every 3:00 x 2 sets: 15/side Half Kneeling Bottoms-up Kettlebell Press Keep it light…
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