Competition: Thursday, April 1st, 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 1st, 2021
WOD: 1a) 0:00 – 4:00 – 4 minute AMRAP: 5 D-Ball Pick-up to Bear Hug 10 Air Squats 30 Single-unders Get a little blood flowing and get yourself ready to breathe! As always, if you’re in the gym 4-6 days/week don’t be afraid to treat this as an Active Recovery Day and approach at an easy-to-moderate intensity. 1b) 5:00 – 45:00 – Every 8:00 x 5 sets – 7 minute AMRAP/1 minute Rest: 100 Single-unders or 50 Double-unders 75 D-Ball Bear Hug Hold Steps Marching in Place 50 Air Squat 25 Alternating Seated Plate Around the Worlds Max Calories Ski/Bike/Row For the D-Ball perform the marches in place, focus on a range of motion standard of lifting your knee high end so it comes in line with your hip. Scale reps across the board as needed if you aren’t getting to the machine. We’re looking…
Competition: Wednesday, March 31st, 2021
WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 10 Scapula Pull-ups 20 Seated Alternating Leg Lifts 30 seconds Front Plank Hold 40 seconds Ski/Bike/Row Increase intensity/pace on the machine each round to get yourself prepped for the day. 1b) 11:00 – 26:00 – Every 1:00 x 15 sets: Station 1 – 3 Strict Chin-ups Station 2 – 20-30 second Hanging L-Sit Hold Station 3 – 20-30 second Ring Dip Support Rotate through the 3 stations for 5 total cycles. Add load/assistance to the Chin-up as needed. For the L-Sit Hold we encourage athletes to do this in a Supinated Grip as it generally make it easier to get into position. For the Ring Dip Support add load as deemed fit. 1c) 29:00 – 45:00 – Every 2:00 x 8 sets: Sets (1/3/5/7) – 15/12 Calories Ski/Bike/Row + 10 Alternating Dumbbell Plank Rows 70/50 Sets (2/4/6/8)…
Power: Wednesday, March 31st, 2021
WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 10 Scapula Pull-ups 20 Seated Alternating Leg Lifts 30 seconds Front Plank Hold 40 seconds Ski/Bike/Row Increase intensity/pace on the machine each round to get yourself prepped for the day. 1b) 11:00 – 26:00 – Every 1:00 x 15 sets: Station 1 – 3 Strict Chin-ups Station 2 – 20-30 second Hanging Knee Hold Station 3 – 15 Jumping Medball Squats Rotate through the 3 stations for 5 total cycles. Use loading that you can at least maintain or build upon. Use assistance or add load to the Chin-ups as deemed fit. For the Jumping Medball Squats keep the weight fixed and focus on your cycle time of the movement. 1c) 29:00 – 45:00 – Every 2:00 x 8 sets: Sets (1/3/5/7) – 12/9 Calories Ski/Bike/Row + 10 Alternating Dumbbell Plank Rows 35/25 Sets (2/4/6/8) – 12/9…
Sport: Wednesday, March 31st, 2021
WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 10 Scapula Pull-ups 20 Seated Alternating Leg Lifts 30 seconds Front Plank Hold 40 seconds Ski/Bike/Row Increase intensity/pace on the machine each round to get yourself prepped for the day. 1b) 11:00 – 26:00 – Every 1:00 x 15 sets: Station 1 – 3 Strict Chin-ups Station 2 – 20-30 second Hanging L-Sit Hold Station 3 – 20-30 second Ring Dip Support Rotate through the 3 stations for 5 total cycles. Add load/assistance to the Chin-up as needed. For the L-Sit Hold we encourage athletes to do this in a Supinated Grip as it generally make it easier to get into position. For the Ring Dip Support add load as deemed fit. 1c) 29:00 – 45:00 – Every 2:00 x 8 sets: Sets (1/3/5/7) – 15/12 Calories Ski/Bike/Row + 10 Alternating Dumbbell Plank Rows 50/35 Sets (2/4/6/8)…
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