Move: Friday, March 26th, 2021
WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Banded Pull Aparts 5/side Dumbbell Single Arm Overhead Squats 10 Quad Hold + Alternating Reach Overhead Get some blood flowing, if you don’t have the mobility for the Overhead Squat sub to a Single Arm Dumbbell Front Squat. 1b) 10:00 – 24:00 – Every 2:00 x 7 sets: 10 D-Ball Bear Squats + 10-20 Bodyweight Hip Thrusts Start with a moderate weight for the Squats and build each set as deemed fit. Hip Thrusts are done just with your bodyweight, no added load, hold for a brief pause at the top on each rep. 1c) 24:00 – 33:00 – Every 3:00 x 3 sets: 15 Bent Over Dumbbell Rows + 15 Dumbbell Front Rack Alternating Reverse Lunges + 15 Dumbbell Goblet Good Mornings Same Dumbbells for all 3 movements, drop one Dumbbell when moving to the…
Sport: Friday, March 26th, 2021
WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Banded Pull Aparts 5/side Dumbbell Single Arm Overhead Squats 10 Quad Hold + Alternating Reach Overhead Get some blood flowing, if you don’t have the mobility for the Overhead Squat sub to a Single Arm Dumbbell Front Squat. 1b) 10:00 – 24:00 – Every 2:00 x 7 sets: 5 Overhead Squats Warm-up and start in the 50-60% range of your 1RM. Build each set as deemed fit. Performed from the rack. 1c) 24:00 – 33:00 – Every 3:00 x 3 sets: 10 Bent Over Barbell Rows + 10 Front Rack Alternating Reverse Lunges + 10 Good Mornings Same weight for all 3 movements. No setting the bar down between movements, this is meant to be performed as a complex. Increase load each set as deemed fit. 1d) 37:00 – 45:00 – AQAP: 50/40 Calories Ski/Bike/Row 40 Overhead…
Move/Power/Sport: Thursday, March 25th, 2021
WOD: 1a) 0:00 – 6:00 – 6 minute AMRAP: 5 Vertical Leaps 10 Alternating Lunges 15 Mountain Climbers 30 seconds Ski/Bike/Row Get yourself moving and some blood flowing. As always if you’re in the gym 4-6 days/week don’t be afraid to treat this as an Active Recovery session and work at an Easy-to-Moderate intensity. 1b) 9:00 – 45:00 – Every 9:00 x 4 sets: 1 minute Ski/Bike/Row Easy 1 minute Ski/Bike/Row Moderate 1 minute Ski/Bike/Row Hard 4 minute AMRAP of: 10 Hollow-to-Superman Rolls + 15 Box Jumps + 20 Slider Tuck Crunches + 25 Alternating Lunges 1 minute Rest Scale as needed. Work for consistent efforts on the Easy/Moderate/Hard across all 4 rounds. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Competition: Thursday, March 25th, 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…
Competition: Wednesday, March 24th, 2021
WOD: 1a) 0:00 – 8:00 – 8 minute AMRAP: 30 seconds Single-unders 10 PVC Pipe Pass-Throughs 5 Front-to-Back PVC Presses 1 minute PVC w/Elbows on Box Rack Stretch 5 Medball Chest-Throws Get those shoulders warm and open, lots of pressing work today. 1b) 12:00 – 27:00 – Every 3:00 x 5 sets: 5/side Half Kneeling Kettlebell Press + 10 Dumbbell Floor Press + 15 Medball Chest-Throws Pick loads you can at least maintain, if not build on. Pick a light load for the Medball throw and focus on being explosive and quick, goal is not loading on this movement. 1c) 30:00 – 45:00 – 15 minute AMRAP: 15 Strict Handstand Push-ups 25/20 Calories Ski/Bike/Row 50 Heavy Rope Double-unders Scale as needed. If you’re on an Assault Bike scale to 20/15 calories. Accessory: 2) Monostructural Conditioning – Run: A – 5-10 minute Easy Warm-up B – 10 x…
Categories
- Burn (63)
- Competition (2,333)
- crossfit kids blog (3)
- events (139)
- Move (2,299)
- Power (468)
- Sport (2,961)
- Uncategorized (994)
