Power: Friday, April 9th, 2021
WOD: 1a) 0:00 – 6:00 – 6 minute AMRAP: 30 seconds Deadhang on Pull-up Bar 20 Alternating Plank Shoulder Taps 10 Kettlebell Sumo Deadlift High-Pulls Get some blood flowing and your upper body primed and warm, lots of Push/Pull today. 1b) 10:00 – 22:00 – Every 1:30 x 8 sets: 5 Strict Pull-ups + 10 Hanging Hollow Rocks + 20 Double-unders Goal here is to work on a little strict pulling strength and add in some skill pieces. This is a great opportunity to work on your positioning in the Kip and also to work on your Double-unders if you’re not very proficient with them. 1c) 22:00 – 32:00 – Every 2:00 x 5 sets: 8 Supinated Bent Over Barbell Rows + 8/side Single Arm Kettlebell Upright Row For the Bent Over Row start with a moderate loading and build as deemed fit. For the Upright…
Sport: Friday, April 9th, 2021
WOD: 1a) 0:00 – 6:00 – 6 minute AMRAP: 30 seconds Deadhang on Pull-up Bar 20 Alternating Plank Shoulder Taps 10 Kettlebell Sumo Deadlift High-Pulls Get some blood flowing and your upper body primed and warm, lots of Push/Pull today. 1b) 10:00 – 22:00 – Every 1:30 x 8 sets: 1-5 Muscle-ups + 30 Double-unders Pick a quantity of reps you can maintain for all 8 sets. 1c) 22:00 – 32:00 – Every 2:00 x 5 sets: 8 Supinated Bent Over Barbell Rows + 8/side Single Arm Kettlebell Upright Row For the Bent Over Row start with a moderate loading and build as deemed fit. For the Upright Row pick something and stay fixed, focus more on position than loading for the Upright Row. 1d) 35:00 – 45:00 – AQAP: 75/60 Calories Ski/Bike/Row 50 Dumbbell Push Press 50/35 25 Burpees Scale as needed. Accessory 2) Monostructural Conditioning –…
Move: Friday, April 9th, 2021
WOD: 1a) 0:00 – 6:00 – 6 minute AMRAP: 30 seconds Deadhang on Pull-up Bar 20 Alternating Plank Shoulder Taps 10 Kettlebell Sumo Deadlift High-Pulls Get some blood flowing and your upper body primed and warm, lots of Push/Pull today. 1b) 10:00 – 22:00 – Every 1:30 x 8 sets: 10 Ring Rows + 10 Ring Scap Rows + 30-50 Single-unders Perform movements back-to-back-to-back. For the Ring Scap Rows slow the movement down and make sure you are getting good position and working through your entire range of motion…this is all about shoulder health on this movement. 1c) 22:00 – 32:00 – Every 2:00 x 5 sets: 16 Supinated Bent Over Dumbbell Rows + 8/side Single Arm Kettlebell Upright Row Pick loading for this that you can at least maintain or build upon for the 5 sets. For the Upright Rows perform all on 1 arm…
Competition: Thursday, April 8th, 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 8th, 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,…
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