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…
Sport: 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 1:30 x 6 sets: 5 Push Press @ 60%> Find a comfortable load to start and build through the 6 sets to a heavy set of 5 for the day if things are feeling good, if things aren’t feeling great today keep the loading in the 60-75% range. 1c) 21:00 – 31:00 – 10 minute AMRAP: 3 rounds of – 50 Double-unders + 3 Split Jerks @60%-70% 2 rounds of – 40 Double-unders + 2 Split Jerks @70-80% AMRAP of – 30 Double-unders + 1 Split Jerk @80%> Work through this at whatever kind of pace feels appropriate for you today,…
Sport: 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: 1 Halting Clean Deadlift + 1…
Sport: Monday, December 28th, 2020
WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Squat Hold + Alternating Reach Overhead 10 Pause Glute Bridge Ups 5 Banded Pass Throughs 5 Wall Therapy Squats Take your time and get your hips open and Glutes firing. 1b) 10:00 – 30:00 – Every 2:00 x 10 sets – Overhead Squat: 1 set of 7 @60-65% 2 sets of 5 @70-75% 3 sets of 3 @75-85% 4 sets of 1 @85%> Use your loading from 2 weeks ago for your percentages. Work through the percentage ranges based on feel. If things feel good, go heavy, there may already be another new 1RM there, and if things feel off, keep the lifts lighter and more manageable. 1c) 35:00 – 45:00 – AQAP: 50 Hang Power Cleans 75/55 40 Box Jump Overs 24/20 40 Front Squats 75/55 30 Box Jump Overs 24/20 Scale as needed. Accessory:…
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