Power: Friday, March 5th, 2021
WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 45 seconds Single-unders Station 2 – 5/side Tall Kneeling Kettlebell Strict Press Station 3 – 5 Muscle Cleans + 5 Front Squats Athletes in Move/Power use a PVC Pipe or empty Barbell. Athletes in Sport Comp, perform you first round with an empty barbell and add loading as deemed fit for additional warm-up. 1b) 14:00 – 34:00 – Every 4:00 x 5 sets: 0:00-1:00 – Max Double-unders 1:15- 3 Deadlifts 115/75> 1:30- 3 Deadlifts 1:45- 3 Deadlifts 2:00- 3 Deadlifts 2:15- 3 Deadlifts 2:30- 3 Deadlifts This is a battery piece designed to work on your pacing with the bar. In the 4 minute interval, perform as many Double-unders as you can in the first minute, then perform 3 Deadlifts at the designated time, i.e. every 15 seconds, for 6 sets….
Move: Friday, March 5th, 2021
WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 45 seconds Single-unders Station 2 – 5/side Tall Kneeling Kettlebell Strict Press Station 3 – 5 Muscle Cleans + 5 Front Squats Athletes in Move/Power use a PVC Pipe or empty Barbell. Athletes in Sport Comp, perform you first round with an empty barbell and add loading as deemed fit for additional warm-up. 1b) 14:00 – 34:00 – Every 4:00 x 5 sets: 100 Single-unders 25 Kettlebell Deadlifts 100 Single-unders 25 Dumbbell Floor Press Deadlifts are done between the legs, one or two Kettlebells based on load needed, athletes choice. Any rest time can be spent resting and recovering, or you can hop on your machine if you’re looking for additional output. 1c) 38:00 – 45:00 – 7 minute AMRAP: 5 Push-ups 10 Dumbbell Push Press 15 Dumbbell Hang Power Clean Scale…
Competition: Friday, March 5th, 2021
WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 45 seconds Single-unders Station 2 – 5/side Tall Kneeling Kettlebell Strict Press Station 3 – 5 Muscle Cleans + 5 Front Squats Athletes in Move/Power use a PVC Pipe or empty Barbell. Athletes in Sport Comp, perform you first round with an empty barbell and add loading as deemed fit for additional warm-up. 1b) 14:00 – 34:00 – Every 4:00 x 5 sets: 0:00 – 1:00 – 100 Double-unders 1:15 – 1 Squat Clean 1:30 – 1 Squat Clean 1:45 – 1 Squat Clean 2:00 – 1 Squat Clean 2:15 – 1 Squat Clean 2:30 – 1 Squat Clean This is a battery piece designed to work on your pacing with the bar. In the 4 minute interval, perform the prescribed Double-unders in the minute (if you’re not proficient with the…
Move/Power/Sport: Thursday, March 4th, 2021
WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 10 Alternating Curtsy Lunges 10 D-Ball/Medball Bear Hug Good Mornings 10 Air Squats 30 second Front Plank Hold Get some blood flowing and your hips and trunk warm. As always if you’re in the gym 4-6 days/week this is a great day to approach at lower intensity and treat as an Active Recovery day. 1b) 9:00 – 16:00 – Every 1:00 x 7 sets: 1/side Turkish Get-up Start at a comfortable load and build each set as deemed fit. Focus on hitting each step/position through the movement. 1c) 17:00 – 45:00 – Every 7:00 x 4 sets: 3 minutes Max Calories Ski/Bike/Row 2 minutes Max D-Ball Bear Hug Step-ups 1 minute Max Tuck Crunches 1 minute Rest Max reps at each station, no additional transition times between stations so focus on quick transitions from one movement to…
Competition: Thursday, March 4th, 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…
Categories
- Burn (63)
- Competition (2,333)
- crossfit kids blog (3)
- events (139)
- Move (2,299)
- Power (468)
- Sport (2,961)
- Uncategorized (994)
