Category: Move

WOD: 1) 20 minute EMOTM: 1 – 3 Deficit Deadlifts 2 – 15-20 Russian Swings 3 – 10 Dumbbell Floor Press 4 – 5/side Single Arm Kettlebell Upright Row For the deficit Deadlifts stand on a plate 1-3″ high…be mindful if you don’t have the mobility for this than just pull from the normal Deadlift height. Build loading on your Deadlift as deemed fit. For the other 3 movements pick reps/weights that you can maintain for all 5 sets. 2) 8 minute AMRAP: 12 Front Squats 65/45 12 Shoulder-to-Overhead 65/45 12 Ring Rows Extra Work: 3) Rope Climb: 10 minutes Practice Work on any skill, drill, etc. related to developing a Rope Climb. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

CrossFit Burn Programming/Concept Cardio Programming Will Only Be Post In the Gym 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…

WOD: 1a) 0:00 – 14:00 – Every 2:00 x 7 sets: 1-2 Rope Climbs or 2-4 Rope Sit-to-stand + 10-15 Push-ups + 10-20 second Hanging L-Sit/Knee Hold Pick rep counts that you can maintain in unbroken sets and leaving you with at least 30 seconds of Rest. Focus on fast transitions between movements. 1b) 15:00 – 30:00 – Every 3:00 x 5 sets: 5 Push Press + 10 Dumbbell Plank Rows + 15 V-Ups Push Press taken from the floor. Build as heavy as deemed fit. Plank Rows are total reps, so 5/side, work them heavy. V-Ups focus on straight legs/locked out knees, if this means you can only touch your knees/shins that’s fine, don’t break the position. 1c) 30:00 – 40:00 – Every 2:30 x 4 sets: 500m Run We want you getting some rest, so if you plan to run 500m you need to…

WOD: 1) Every 1:30 x 14 sets: Odd – 25m HEAVY Sled Drag Even – 25m/side DB/KB Waiters Walk Alternate between each movement for 7 sets of each. Make the Sled heavy, likely you can barely move it, it should take you 45 seconds or so to move the 25m. For the Waiters Walk perform with a Dumbbell Overhead and a Kettlebell at the Farmers Position. Pick weights that are challenging as the distance is just 25m/side. 2) 10 minute AMRAP: 60 Heavy Rope Single-unders 20 Alternating Slam Ball Overhead Lunges 40/30 10 Ball Slams 40/30 If you can’t support the Ball overhead try a lighter ball, or go to the Bear Hug position. Extra Work: 3) Hollow Hold: Accumulate 3 minutes Keep track of time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE https://www.youtube.com/watch?v=JdRC3vqKehQ

WOD: 1) Every 3:00 x 7 sets: 3 Pause Back Squats @ 60% of 1RM + 10 Jumping Medball Squats + 20 second Sprint on C2 Bike or Assault Bike We will be working in partners or even groups of three  for this to share gear. Ideally we are looking to do this on the C2 Bike, standing, with the Damper at 10. If we’re short on C2 bikes for the class use an assault bike. Loading should not change on the Back Squat for all 7 sets, keep it fixed. Goal for the Back Squat is to work on standing up with maximal speed. Transition immediately to the 10 Jumping Medball Squats, and then finally jump on the bike for a 20 second Sprint Effort (don’t completely max out the first round the bike should be at 90-95%). For the Jumping Medball Squats…