Competition: Thursday, May 6th, 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 6th, 2021
WOD: 1a) 0:00 – 5:00 – Every 1:00 x 5 sets: 40 seconds Ski/Bike/Row Increase tempo on the machine each round to get yourself good and warm. As always if you’re in the gym 4-6 days/week, this is a great day to take at an easy-to-moderate intensity level. Today is a choose your own adventure, so very easy to dictate the intensity you want out of the session. 1b) 9:00 – 45:00 – Every 1:00 x 36 sets: Minute 1 – Monostructural Conditioning Minute 2 – Gymnastics/Skill Minute 3 – Non-Monostructural Conditioning Minute 4 – Barbell Movement 1 – Monstructural Conditoining – Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40 seconds of work on each round. Movement 2 – Gymnastics/Skill – Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, Pistol Squats,…
Move: Wednesday, May 5th, 2021
Pulling and Grip Capacity Bias Block – Week 1 of 4 WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Band Pull-Aparts 10 Hanging Hollow Rocks 10 Alternating Staggered Stance Good Morning Get those shoulders and hammies primed for the day. 1b) 8:00 – 16:00 – Every 1:00 x 8 sets: Station 1 – 8/side Single Arm Kettlebell Upright Row Station 2 – 5/side Single Leg Good Morning Alternate between the movements on each minute. Use loading you can either maintain or build upon. 1c) 16:00 – 24:00 – Every 1:00 x 8 sets: Station 1 – 10 Supinated Bent Over Dumbbell Rows Station 2 – 10 Alternating Single Leg Dumbbell Romanian Deadlifts Alternate between the movements on each minute. Use loading you can either maintain or build upon. For the Romanian Deadlifts perform with a Dumbbell in each hand. 1d) 27:00 – 45:00 –…
Competition: Wednesday, May 5th, 2021
2021/2022 Season Training Block – 1 Week – 3 of 6 WOD: 1) D-Ball Deadlift: 20 Reps Every 2:00 x 5 sets Pick a load and stay consistent across all sets. 2) Farmers Carry: 50ft Every 1:00 x 8 sets Use something that is difficult but you’re able to complete unbroken for all sets. 3) Single Arm Russian Kettlebell Swing: 20/side Every 3:00 x 4 sets Pick a loading and stay fixed for all sets. 4) Safety Bar Good Morning: 10 Reps Every 2:00 x 4 sets Take these slow and focusing on good positioning and activation. 5) Alternating Single Leg Slider Hamstring Curls: 8/side Every 2:00 x 4 sets Perform all reps on 1 side before switching to the other. 6) Lying Bench Leg Lifts: 15 Reps Every 2:00 x 5 sets Farther your hips/glutes are off the been the harder this is. 7) Run – 4 rounds of:…
Sport: Wednesday, May 5th, 2021
Pulling and Grip Capacity Bias Block – Week 1 of 4 WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Band Pull-Aparts 10 Hanging Hollow Rocks 10 Alternating Staggered Stance Good Morning Get those shoulders and hammies primed for the day. 1b) 8:00 – 16:00 – Every 1:00 x 8 sets: Station 1 – 8/side Single Arm Kettlebell Upright Row Station 2 – 5/side Single Leg Good Morning Alternate between the movements on each minute. Use loading you can either maintain or build upon. 1c) 16:00 – 24:00 – Every 1:00 x 8 sets: Station 1 – 10 Supinated Bent Over Rows Station 2 – 10 Romanian Deadlifts Alternate between the movements on each minute. Use loading you can either maintain or build upon. 1d) 27:00 – 45:00 – 3 sets of 5 minute AMRAP/1 minute Rest: 3 rounds of… 10 Pull-ups 20 Kettlebell Swings…
Categories
- Burn (63)
- Competition (2,333)
- crossfit kids blog (3)
- events (139)
- Move (2,299)
- Power (468)
- Sport (2,961)
- Uncategorized (994)
