Power: Tuesday, April 6th, 2021
WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 40 seconds Ski/Bike/Row Station 2 – 5/side Kettlebell Suitcase Deadlifts + 5 Goblet Good Mornings Station 3 – 5 Scapula Pull-ups + 5 Hollow Rocks + 5-10 Snatch Grip Push Press For the Snatch Grip Push Press use a PVC Pipe or Barbell depending on what is appropriate for you as an athlete. 1b) 10:00 – 20:00 – Every 1:00 x 10 sets: Odd – 30 Russian Swings Even – 5/side Single Leg Kettlebell Romanian Deadlift Use loading that you can maintain through the 5 sets of each movement. For the Deadlifts focus on position over loading, perform all 5 reps on 1 side before switching to the other. 1c) 20:00 – 30:00 – Every 2:00 x 5 sets: 5 T+G Deadlifts Start around 60% of your 1RM. Build to a tough…
Power: Monday, April 5th, 2021
WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 5 Monster Walk Steps Forward/Reverse/Left/Right 10/side Banded Clam Shells 15 Banded Glute Bridge-ups 20 Alternating Lunges 30 seconds Single-unders Focus on getting those glutes and hips warm, take your time through the Lunges addressing your hip flexors as needed if they’re tight. 1b) 11:00 – 20:00 – Every 1:30 x 6 sets: 10-15 Overhead Squats Like we did on 3/19/21 use this as an opportunity to start working on the skill and position of this movement and developing capacity in this. If you’re limited by your mobility keep the weight light, empty bar, and really take the time to focus on position, this isn’t a movement you can just magically make happen if you don’t have the mobility, it will take time and work. If you’re more proficient here feel free to build the loading as…
Power: Saturday, April 3rd, 2021
WOD: 1a) 0:00 – 10:00 – 10 minute AMRAP: 1 minute Ski/Bike/Row 10 Scapula Pull-ups 10 Hanging Hollow Rocks 3 Inchworms Increase intensity each round on the machine, we want your Aerobic system good and warm for tomorrow. 1b) 15:00 – 45:00 – 30 minute AMRAP: 21 Calories Ski/Bike/Row 15 Knees-up 9 Burpee Pull-ups Scale as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Power: Friday, April 2nd, 2021
WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5 Pause Table Top Up/Downs 10 Band Pull Aparts 15 Russian KB Swings Focus on good positioning and activation to get your body prepped and ready. 1b) 10:00 – 20:00 – Every 1:00 x 10 sets: 3 Hang Power Clean + 3 Push Press Like Tuesday use this as an opportunity to work on the skill of the movement if you’re not comfortable or proficient here. Only load to a level that allows you to lift with proper technique and movement patterns. 1c) 22:00 – 32:00 – Every 2:00 x 5 sets: 15 Kettlebell Sumo Deadlift High Pull + 15 Push-ups Pick a weight and stay fixed for all 5 sets for the High-Pulls. If you don’t have the capacity for this volume of Push-ups, scale to a Knee or Banded Push-up. 1d) 35:00 – 45:00 – 10…
Move/Power/Sport: Thursday, April 1st, 2021
WOD: 1a) 0:00 – 4:00 – 4 minute AMRAP: 5 D-Ball Pick-up to Bear Hug 10 Air Squats 30 Single-unders Get a little blood flowing and get yourself ready to breathe! As always, if you’re in the gym 4-6 days/week don’t be afraid to treat this as an Active Recovery Day and approach at an easy-to-moderate intensity. 1b) 5:00 – 45:00 – Every 8:00 x 5 sets – 7 minute AMRAP/1 minute Rest: 100 Single-unders or 50 Double-unders 75 D-Ball Bear Hug Hold Steps Marching in Place 50 Air Squat 25 Alternating Seated Plate Around the Worlds Max Calories Ski/Bike/Row For the D-Ball perform the marches in place, focus on a range of motion standard of lifting your knee high end so it comes in line with your hip. Scale reps across the board as needed if you aren’t getting to the machine. We’re looking…
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