Move/Power/Sport: Thursday, February 25th, 2021
WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: Easy Calories Ski/Bike/Row One continuous piece today. Slowly build your intensity through to get ready for the rest of the piece. As always, if you’re in the gym 4-6 days/week, this is a great day to work at more of an Active Recovery pace. 1b) 5:00 – 15:00 – Every 1:00 x 10 sets: Station 1 – 15/10 Calories Ski/Bike/Row Station 2 – 5/side Lateral Negative Box Step Downs Today’s piece has prescribed calories for your machine work. What we want you to do is scale appropriately so that the Calories in Part B are moderately tough, and by the end of the workout, Part E, the Calories should be very difficult to complete. 1c) 15:00 – 25:00 – Every 1:00 x 10 sets: Station 1 -17/12 Calories Ski/Bike/Row Station 2 – 10/side Side Plank Hold +…
Competition: Thursday, February 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…
Power: Wednesday, February 24th, 2021
WOD: 1a) 0:00 – 6:00 – 6 minute AMRAP: 10 Double Dumbbell Serratus Punch 10 Banded “No Money’s” 5/side Single Arm Dumbbell Split Jerk Get those shoulders warm and prepped. Increase Dumbbell loading through your rounds as deemed fit. 1b) 10:00 – 19:00 – Every 1:30 x 6 sets: 5/side Half Kneeling Dumbbell Strict Press + 10 Lying Medball Chest Throw Start with a moderate load for the Dumbbell and build as deemed fit. Keep the weight fixed for the Medball Chest Throw and focus on being as explosive as possible. 1c) 19:00 – 28:00 – Every 1:30 x 6 sets: 5 Push Press Start with a moderate load and build to a heavy set for the day. This should be performed from the rack. 1d) 28:00 – 37:00 – Every 1:30 x 6 sets: 10-20 second Ring Dip Support + 20-30 second Hollow Hold Pick time…
Move: Wednesday, February 24th, 2021
WOD: 1a) 0:00 – 6:00 – 6 minute AMRAP: 10 Double Dumbbell Serratus Punch 10 Banded “No Money’s” 5/side Single Arm Dumbbell Split Jerk Get those shoulders warm and prepped. Increase Dumbbell loading through your rounds as deemed fit. 1b) 10:00 – 19:00 – Every 1:30 x 6 sets: 20 seconds Left Arm Dumbbell Overhead Hold 20 seconds Right Arm Dumbbell Overhead Hold 20 seconds Hollow Hold Start with a moderate load and increase each set as deemed fit. 1c) 19:00 – 28:00 – Every 1:30 x 6 sets: 5/side Half Kneeling Dumbbell Strict Press + 10 Lying Medball Chest Throw Start with a moderate load for the Dumbbell and build as deemed fit. Keep the weight fixed for the Medball Chest Throw and focus on being as explosive as possible. 1d) 28:00 – 37:00 – Every 1:30 x 6 sets: 60 seconds Hard Ski/Bike/Row Get after…
Sport: Wednesday, February 24th, 2021
WOD: 1a) 0:00 – 6:00 – 6 minute AMRAP: 10 Double Dumbbell Serratus Punch 10 Banded “No Money’s” 5/side Single Arm Dumbbell Split Jerk Get those shoulders warm and prepped. Increase Dumbbell loading through your rounds as deemed fit. 1b) 10:00 – 19:00 – Every 1:30 x 6 sets: 5 Strict Press Start at a light load and build each set as deemed fit. 1c) 19:00 – 28:00 – Every 1:30 x 6 sets: 3 Push Jerk Continue to build loading from Part B. 1d) 28:00 – 37:00 – Every 1:30 x 6 sets: 1 Split Jerk Continue to build loading from Part C. 1e) 37:00 – 45:00 – 8 minute AMRAP for Quality: 5 Strict Ring Dips 7/side Lying Kettlebell Side Press 15 Banded Tricep Press Downs No full on conditioning efforts today. Take your time and focus on clean positions and getting good activation in your…
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