Power: Saturday, January 2nd, 2021
WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5/side Single Leg Kettlebell Romanian Deadlifts 10 Alternating Bird Dogs 5 Hang Muscle Snatch Athletes in Sport/Comp use a barbell for warm-up, those in Move/Power use a PVC Pipe. 1b) 10:00 – 20:00 – Every 1:00 x 10 sets: 5 Strict Chin-ups + 3 Hang Muscle Snatch Use assistance as needed for the Chin-ups. Use this as an opportunity to work on clean positions in developing the Snatch. Emphasis should be position and quality of movement, not loading. 1c) 25:00 – 45:00 – 20 minute AMRAP: 5 rounds of “Cindy” (5 Pull-ups/Ring Rows + 10 Push-ups + 15 Air Squats) 500m Ski/Row or 100m C2 Bike or 1200m Assault Bike 3 rounds of Dumbbell “DT” @ 35/25 (12 Deadlifts + 9 Hang Power Clean + 6 Shoulder-to-Overhead) 500m Ski/Row or 100m C2 Bike or 1200m Assault Bike…
Move/Power/Sport/Competition: Friday, January 1st, 2021
*It’s January 1st, the start of the New Year. We encourage one, that you take the break today, give your body some down time, maybe some easy movement and stretching, and learn to appreciate that rest and recovery is just as important to your performance as training is. In addition, use this time to think about you and your training. An entire year lies ahead, what do you want to get out of it with your time in the gym. Do you actually want to be a great CrossFitter, or do you just want to lift heavy, or do you just care about being able to do long endurance workouts. Everybody has something they want to get better at, this is a good time to look at what you want and be honest with yourself about whether you’re making the steps to make…
Move/Power/Sport: Thursday, December 31st, 2020
WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 2 minutes Ski/Bike/Row Remaining time AMRAP… 10 Alternating Lunges 10 Kettlebell Deadlifts 10 Alternating Plank Shoulder Taps Get yourself moving. 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 perform the work at Easy-to-Moderate intensity. 1b) 10:00 – 45:00 – Every 1:00 x 35 sets: Station 1 – 40 seconds Ski/Bike/Row Station 2 – 40 secondsSingle Arm Overhead Kettlebell Lunge Station 3 – 40 seconds V-Ups Station 4 – 40 seconds D-Ball Over the Shoulder Station 5 – 40 seconds Wall Sit Hold Each station is max reps. For the Lunges, switch arms, either at 20 seconds in the round, or from round to round. Lunges can be forward or reverse step, athletes choice. Wall Sit Hold add loading to as desired. For results…
Power: Wednesday, December 30th, 2020
WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 50 Single-unders 5/side Quad Hold + Rotation Overhead 10 Banded Upright Rows 10 Scapula Pull-ups Take your time and get your positions opened up and your body ready to go. 1b) 12:00 – 21:00 – Every 3:00 x 3 sets – Bench Press: 1 sets of 5 @ 75% 1 sets of 3 @ 85% 1 set of Max Reps @ 95% Same as weeks past, reset your 1RM appropriately, or add the same weight you’ve been adding each week to your sets. 1c) 21:00 – 31:00 – Every 2:30 x 4 sets – Deadlift: 1 set of 5 @ 65% 1 set of 5 @ 75% 1 set of 3 @ 85% 1 set of Max Reps @ 95% For the first 3 sets, set them Dead on the floor each rep. For your Max Reps…
Power: Tuesday, December 29th, 2020
WOD: 1a) 0:00 – 8:00 – Every 1:00 x 8 sets: Station 1 – 40 seconds Ski/Bike/Row Station 2 – 40 seconds Inchworm + Scapula Push Up + Shoulder Plank Tap + Reach For Opposite Foot Station 3 – 10-15 Box Jump (Step Down) Station 4- 3-Position Power Clean (Hi-Hang>Top of the Knee>Floor) x 3 Cycles Athletes in Move/Power use a PVC Pipe for Warm-up, athletes in Sport/Comp use a barbell. 1b) 12:00 – 19:30 – Every 1:30 x 5 sets: 3-Position Power Clean x 2 Cycles Same as warm-up. Add load as deemed fit. Perform the cycle twice for a total of 6 reps. Use this as an opportunity to work on developing proper positioning in the movement. Order is the same as Warm-up, Hi-Hang, Above the Knee, Floor. 1c) 20:00 – 30:00 – Every 1:00 x 10 sets: 3 Strict Chin-ups + 5-8 Double…
Categories
- Burn (63)
- Competition (2,333)
- crossfit kids blog (3)
- events (139)
- Move (2,299)
- Power (468)
- Sport (2,961)
- Uncategorized (994)
