Category: Competition

2021/2022 Season Training Block – 1 Week – 3 of 6 WOD: 1) Bent Over Supinated Dumbbell Row: 15 Reps Every 2:00 x 5 set Start at a moderate load and finish with a heavy set at the end. 2) Single Arm Landmine Row: 10/side Every 2:00 x 4 sets Pick a loading that you can maintain for all 4 sets. Perform all reps on 1 side before switching to the other. 3) Single Arm D-Handle Cable Pull Down: 20/side Every 3:00 x 3 sets Perform all reps on 1 side before switching to the other. Pick a load and stay fixed across all sets. 4) Single Arm Swinging Kettlebell High-Pull: 15/side Every 3:00 x 3 sets Pick a challenging load and stay fixed across all 3 sets. 5) Flat Bar Cable Rows: 30 Reps Every 3:00 x 3 sets Moderate load, focus on a good contraction, and…

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 – 3 of 6 WOD: 1) D-Ball Deadlift: 20 Reps Every 2:00 x 5 sets Pick a load and stay consistent across all sets. 2) Farmers Carry: 50ft Every 1:00 x 8 sets Use something that is difficult but you’re able to complete unbroken for all sets. 3) Single Arm Russian Kettlebell Swing: 20/side Every 3:00 x 4 sets Pick a loading and stay fixed for all sets. 4) Safety Bar Good Morning: 10 Reps Every 2:00 x 4 sets Take these slow and focusing on good positioning and activation. 5) Alternating Single Leg Slider Hamstring Curls: 8/side Every 2:00 x 4 sets Perform all reps on 1 side before switching to the other. 6) Lying Bench Leg Lifts: 15 Reps Every 2:00 x 5 sets Farther your hips/glutes are off the been the harder this is. 7) Run – 4 rounds of:…

2021/2022 Season Training Block – 1 Week – 3 of 6 WOD: 1) Incline Dumbbell Piston Bench Press: 20 Alternating Reps Every 2:00 x 5 sets Set the incline around 45 degrees. Pick a tough, but maintainable load and stay fixed for all 5 sets. 2) Bamboo Bar Bench Press: 10 Reps Every 2:00 x 5 sets Start light and build to a tough set for the day. 3) Standing Dumbbell Arnold Press: 12 Reps Every 2:00 x 4 sets Pick a moderate weight and stay fixed for all 4 sets. 4) Ring Dip Support: Accumulate 3 minutes Keep track of time and attempts to complete. 5) Dumbbell Overhead Tricep Curl: 30 Reps Every 3:00 x 3 sets Start light, finish with a loading that is demanding to complete. 6) L-Sit: Accumulate 3 minutes Perform on Paralettes. Keep track of time and attempts to complete. 7) Ski Erg: A…

2021/2022 Season Training Block – 1 Week – 3 of 6 WOD: 1) Double Kettlebell Pause Front Squats: 10 Reps Every 2:00 x 5 sets Start at a moderate load and build to a demanding set by the last set. Pause in the bottom for 2 seconds on each rep. Make sure you are holding the Kettlebells in a classic Front Rack position, handles/knuckles touching at the center of chest with bell sitting in the pit of the elbow. 2) Weighted Pistol Squat: 5/side Every 2:00 x 5 sets Load as deemed fit. Alternate legs each rep. If you don’t have the mobility for the Pistol omit the movement completely and spend 10 minutes working on ankle/hip/low back mobility. 3) Landmine Slider Reverse Lunges: 10/side Every 2:00 x 4 sets Perform all reps on 1 side before switching to the other. Load with a moderate weight and…