Category: Competition

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…

2021/2022 Season Training Block – 1 Week – 4 of 6 *The next 3 weeks will be an exact repeat of the last 3 weeks. Reference efforts, loading, etc. from the previous 3 weeks and look to work slightly heavier/higher efforts than the last 3 weeks. WOD: 1) Double Dumbbell Squat Stance Deadlifts: 15 Reps Every 2:00 x 4 sets Perform in your Squat Stance with the Dumbbell between the legs. Range of motion standard is one head of the Dumbbell to floor. Load moderate to moderately difficult. Keep your hands centered on the handle to work your grip strength, don’t offset and let them “hang” with your hands up against the Dumbbell head. 2) Kettlebell Suit-case Deadlifts: 10/side Every 2:00 x 4 sets Load as deemed fit. Focus should be on position and staying square, not load. 3) Hip Extension: 20 Reps Every 2:00 x…

2021/2022 Season Training Block – 1 Week – 4 of 6 *The next 3 weeks will be an exact repeat of the last 3 weeks. Reference efforts, loading, etc. from the previous 3 weeks and look to work slightly heavier/higher efforts than the last 3 weeks. WOD: 1) Every 3:00 x 5 sets: 10 Tempo (3.0.1) Dumbbell Bench Press Start at a moderate load and build to a moderately tough set for the day. Focus on good control and a full 3 second negative on each rep. 2) Every 3:00 x 3 sets: 12/side Tall Kneeling Landmine Press Work loads that are moderate and leave you with a couple extra reps in the tank at the end of each set. Perform all reps on 1 side before switching to the other. 3) Every 3:00 x 2 sets: 15/side Half Kneeling Bottoms-up Kettlebell Press Keep it light…

2021/2022 Season Training Block – 1 Week – 4 of 6 *The next 3 weeks will be an exact repeat of the last 3 weeks. Reference efforts, loading, etc. from the previous 3 weeks and look to work slightly heavier/higher efforts than the last 3 weeks. WOD: 1) Every 3:00 x 4 sets: 20 Dumbbell Front Squats Pick a moderate load and stick with for all sets. Perform all sets with a full hand grip and full front rack…if you don’t have that position or are limited, work with loading that allows you to get in that position, and work on mobility either pre or post training. 2) Every 2:00 x 5 sets: 8/side D-Ball Bear Hug Split Squats Perform all reps on 1 side before switching to the other stance. Start with a light load and build to a moderately difficult load by your…

2021/2022 Season Training Block – 1 Week – 3 of 6 WOD: 1a) 0:00 – 6:00 – Every 1:00 x 60 sets: Station 1 – 40 seconds Assault Bike @ Wattage = 195/180% of Bodyweight Station 2 – 12 Dumbbell Thrusters 50/35 Station 3 – 50 Double-unders Station 4 – 12 Dumbbell Power Cleans 50/35 Station 5 – 10 Bar Facing Burpees Station 6 – 20 Alternating Dummbell Snatch 50/35 Scale load and volume as needed. All your movements should be unbroken for all sets, and they should all be unbroken with ample reps in the tank. This should be a moderate intensity piece. Rotate through the 6 movements for 10 rounds. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE