Competition: Monday, May 10th, 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 4 sets: 20 Dumbbell Front Squats Pick a moderate load and stick with for all sets. Perform all sets with a full hand grip and full front rack…if you don’t have that position or are limited, work with loading that allows you to get in that position, and work on mobility either pre or post training. 2) Every 2:00 x 5 sets: 8/side D-Ball Bear Hug Split Squats Perform all reps on 1 side before switching to the other stance. Start with a light load and build to a moderately difficult load by your…
Move: Monday, May 10th, 2021
Pulling and Grip Capacity Bias Block – Week 2 of 4 WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 2 minutes Ski/Bike/Row Then AMRAP… 3 Inchworm 10 Good Morning 10 Tall Kneeling Banded Lat Press Down Increase the tempo on the machine every 30 seconds you should get off breathing a bit. 1b) 10:00 – 15:00 – Every 1:00 x 5 sets: 10 Mini Band Around Knee Hip Thrust With Pause @ Top No loading needed. Focus on good position and activation. 1c) 16:00 – 28:00 – Every 3:00 x 4 sets: 15 Landmine Deadlifts 15/side Single Arm Kettlebell Russian Swings Remaining Time Easy Ski/Bike/Row Increase load each round as deemed fit on the Deadlifts. Pick a Kettlebell weight and stay fixed with it for all 4 sets. Swings are performed all on 1 arm before switching to the other arm. 1d) 28:00 – 34:00 –…
Sport: Saturday, May 8th, 2021
Pulling and Grip Capacity Bias Block – Week 1 of 4 WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 10/side Single Arm Banded Lat Press Downs 20 Alternating Lunges 30 seconds Ski/Bike/Row Increase intensity each round on the machine to get your cardio-vascular system ready to go. 1b) 12:00 – 22:00 – Every 1:00 x 10 sets: Sets 1/3/5/7/9 – 10-15 Strict Supinated Grip Chest-to-bar Pull-ups Sets 2/4/6/8/10 – 10 Dumbbell Pullover On Floor Alternate between the two movements. Use appropriate assistance for the Chest-to-bar Pull-ups. If you can’t go overhead scale to a Supinated Bar Row. 1c) 23:00 – 38:00 – 5 sets of 2:00 ON/1:00 OFF: 20 Wall Balls 20/14 10 Box Jump Overs 24/20 Max Shoulder-to-Overhead 95/65 Scale as needed so you are getting to the Shoulder-to-Overhead with around 30 seconds each round. Loading should allow Wall Balls to be unbroken with…
Power: Saturday, May 8th, 2021
Pulling and Grip Capacity Bias Block – Week 1 of 4 WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 10/side Single Arm Banded Lat Press Downs 20 Alternating Lunges 30 seconds Ski/Bike/Row Increase intensity each round on the machine to get your cardio-vascular system ready to go. 1b) 12:00 – 22:00 – Every 1:00 x 10 sets: Sets 1/3/5/7/9 – 10-15 Strict Supinated Grip Chest-to-bar Pull-ups Sets 2/4/6/8/10 – 10 Dumbbell Pullover On Floor Alternate between the two movements. Use appropriate assistance for the Chest-to-bar Pull-ups. If you can’t go overhead scale to a Supinated Bar Row. 1c) 23:00 – 38:00 – 5 sets of 2:00 ON/1:00 OFF: 20 Wall Balls 14/8 10 Box Jump Overs 24/20 Max Shoulder-to-Overhead 65/45 Scale as needed so you are getting to the Shoulder-to-Overhead with around 30 seconds each round. Loading should allow Wall Balls to be unbroken with…
Competition: Saturday, May 8th, 2021
2021/2022 Season Training Block – 1 Week – 3 of 6 WOD: 1a) 0:00 – 6:00 – Every 1:00 x 60 sets: Station 1 – 40 seconds Assault Bike @ Wattage = 195/180% of Bodyweight Station 2 – 12 Dumbbell Thrusters 50/35 Station 3 – 50 Double-unders Station 4 – 12 Dumbbell Power Cleans 50/35 Station 5 – 10 Bar Facing Burpees Station 6 – 20 Alternating Dummbell Snatch 50/35 Scale load and volume as needed. All your movements should be unbroken for all sets, and they should all be unbroken with ample reps in the tank. This should be a moderate intensity piece. Rotate through the 6 movements for 10 rounds. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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