Competition: Thursday, April 22nd, 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, April 21st, 2021
WOD: 1a) 0:00 – 8:00 – 8 minute AMRAP: 3 rounds of… 15 Air Squats 10 Band Pull-Aparts 3 Inchworm w/Push-up Reminaing time…Ski/Bike/Row Get yourself warm and your heart rate up. As always, if you’re in the gym 4-6 days/week this is a great day to approach at easy to moderate intensity. 1b) 12:00 – 27:00 – Every 1:00 x 15 sets: Station 1 – Max Ball Slams Station 2 – Max Dumbbell Floor Press Station 3 – Max Calories Ski/Bike/Row No reset between stations. Max reps at each station. Rotate stations every minute. 1c) 30:00 – 45:00 – Every 1:00 x 15 sets: Station 1 – Max Single Arm Dumbbell Front Squat Station 2 – Max Front Plank Hold Station 3 – Max Calories Ski/Bike/Row No reset between stations. Max reps at each station. Rotate stations every minute. Switch sides on the Dumbbell after 30…
Competition: Wednesday, April 21st, 2021
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 4 sets Add load as deemed fit. 4) Medball Hamstring Curls: 15 Reps Every 2:00 x 4 sets Keep the weight light, focus on a tight squeeze on the ball as well. 5) Farmers Carry: 5 x 100m Rest 90 seconds between sets. Use a load that allows…
Power: Wednesday, April 21st, 2021
WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 1 minute/side Banded Lat Stretch Attatched To The Rig Then AMRAP… 10 Bent Over “Y” 10/side Plank Dips 5 Table Top Up/Downs w/Pause Get those shoulder opened up and warmed up. 1b) 12:00 – 21:00 – Every 1:30 x 6 sets: Sets 1+2 – 7 Deadstop Strict Press Sets 3+4 – 5 Deadstop Strict Press Sets 5+6 – 3 Deadstop Strict Press Start at a comfortable load and build each set as deemed fit. Stop at the shoulder/front rack on each rep to kill the stretch reflex. 1c) 21:00 – 30:00 – Every 1:00 x 9 sets: Station 1 – 30 Second Barbell Overhead Hold @ Heaviest Weight from Part B Station 2 – 10 Tempo (3.0.1) Dumbbell Overhead Tricep Curls Station 3 – 3/side Kettlebell Windmill Load as deemed fit. Rotate through the 3 stations for…
Move: Wednesday, April 21st, 2021
WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 1 minute/side Banded Lat Stretch Attatched To The Rig Then AMRAP… 10 Bent Over “Y” 10/side Plank Dips 5 Table Top Up/Downs w/Pause Get those shoulder opened up and warmed up. 1b) 12:00 – 21:00 – Every 1:30 x 6 sets: Sets 1+2 – 9 Dumbbell Deadstop Strict Press + 9 Dual Dumbbell Overhead Abmat Sit-ups Sets 3+4 – 7 Dumbbell Deadstop Strict Press + 9 Dual Dumbbell Overhead Abmat Sit-ups Sets 5+6 – 5 Dumbbell Deadstop Strict Press + 9 Dual Dumbbell Overhead Abmat Sit-ups Start at a comfortable load and build each set as deemed fit. Stop at the shoulder/front rack on each rep to kill the stretch reflex. 1c) 21:00 – 30:00 – Every 1:00 x 9 sets: Station 1 – 20 seconds/side Single Arm Dumbbell/Kettlebell Overhead Hold Station 2 – 10 Tempo (3.0.1)…
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