Move/Power/Sport: Thursday, April 29th, 2021
WOD: 1a) 0:00 – 20:00 – 5 sets of Ski/Bike/Row: 2 minutes Easy 1 minute Moderate 1 minute Hard As always if you’re in the day 4-6 days/week don’t be afraid to work at lower intensity and treat this as an Active Recovery piece. For this piece, think about what your capacities are, try and have 3 goal paces you are going to hold going into this and try and stick to them for each set. Being mindful of what you’re doing, how hard it is, what the paces are is how you will grow as an athlete. 1b) 25:00 – 45:00 – 20 minute AMRAP: 30 Alternating Single Arm Russian Kettlebell Swings 30 Box Step-up-ups 30 Alternating Plank Shoulder Taps w/Pause 1 minute D-Ball Bear Hold For the Swings the hand switch should be performed at the peak of the movement, if you’re not…
Sport: Wednesday, April 28th, 2021
WOD: 1a) 0:00 – 6:00 – 6 minute AMRAP: 10 Band Pull-Aparts 10 Scapula Pull-ups 10 Hanging Hollow Rocks 10 Bent Over Alternating Dumbbell Piston Row Get your shoulders and upper back warmed-up and ready to go. If you can’t hang perform the scap reps on a Row station and perform the Hollow Rocks on the floor. 1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 2-5 Strict Muscle-up w/No Press-Out + 2-5 Strict Ring Pull-ups + 10-20 Hollow Rocks on Floor Pick a rep count that you can maintain for all 5 sets. If you don’t have the capacity for the Strict Muscle-up substitute 5 Seated Banded Transitions + 10-20 second Ring Hold at Chest, and then perform the Hollow Rocks. 1c) 20:00 – 26:00 – Every 1:00 x 6 sets: 6 Supinated Bent Over Barbell Rows Pick a load you can sustain for…
Sport: Tuesday, April 27th, 2021
WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5 Squat Hold With Alternating Reach Overhead 10 Alternating Samson Stretch With Calf Stretch 20 Lateral Bar Hops Get some blood flowing, address any specific areas that might be tight or finnicky. 1b) 10:00 – 25:00 – Every 3:00 x 5 sets: 10 Back Squats @ 50% + 20 Jumping Medball Squats + 60 seconds Easy Ski/Bike/Row For this piece the weight should stay fixed for all rounds. Your first movement you should be able to move smoothly through but have enough load that it forces you to work. From there the goal should be to cycle all 20 reps without pausing on the Jumping Medball Squat, if you need to do these just as Jumping Air Squats than that’s fine. The machine is meant to be a flush-out, this first two movements should spike your…
Sport: Monday, April 26th, 2021
WOD: 1a) 0:00 – 5:00 – 5 sets of :40 ON/:20 OFF: Station 1- Single-unders Station 2 – Kettlebell or Barbell Romanian Deadlift Station 3 – Banded Face Pulls Station 4 – Single Unders Station 5 – Ball Slams Get some blood flowing and get yourself ready for the day. 1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 3 Pause At Knee Deadlift + 3 High Box Jumps Warm your Deadlift up to around 60% of your 1RM to start…this should be a fine loading to start at with a hold. Pause at the knee for a FULL 3 seconds on each rep, and control the bar all the way to the floor, not just back to the knee and then let go. No Touch-and-Go, start each rep from a dead stop on the floor. Build loading as deemed fit each set. Start…
Sport: Friday, April 23rd, 2021
WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5/side 1/4 Squat Hold + Pallof Press 5/side Single Leg Glute Bridge Up Off Of Medicine Ball 5/side Split Squat Load the Split Squat as deemed fit in the Goblet Position. Focus on good positioning and activation in the Pallof Press. 1b) 10:00 – 24:00 – Every 2:00 x 7 sets: Sets 1+2 (10:00 – 14:00) – 7 Back Squats @ 60-70% Sets 3+4 (14:00 – 18:00) – 5 Back Squats @ 70-80% Sets 5+6 (18:00 – 22:00) – 3 Back Squats @ 80-90% Set 7 – 1 Back Squat @ 85%> Warm-up and start at a comfortable working load for 7 reps. Go up in loading staying within the percentage ranges as deemed fit. If you’re feeling good work to the top end and finish with a heavy single, if your not feeling it today…
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