Power: Friday, August 28th, 2020
WOD:
1a) 0:00 – 6:00 – Every 1:00 x 6 sets:
Station 1 – 10 Deadbug With Plate Overhead
Station 2 – 10 Jumping Medball Squats
Station 3 – 3 Muscle Clean + 3 Power Clean + 3 Push Jerk
Athletes Olympic lifting today use a Barbell, those who aren’t, use a PVC pipe for Warm-up.
1b) 10:00 – 18:00 – Every 2:00 x 4 sets:
15 Banded Pull-Throughs
+
30 second Ring Plank Hold
Use the banded Pull-Throughs to prime you for the Double Swings. Focus on loading the Hamstrings appropriately and then opening explosively. For the Ring Hold set the Rings so they are just a couple of inches off the floor and perform the plank hold. If this is easy put your feet on a ball to make it more difficult or add load to your back.
1c) 18:00 – 28:00 – Every 1:00 x 10 sets:
Station 1 – 15 Double Kettlebell/Dumbbell Russian Swings
Station 2 – 5 Close Grip Bench Press
Alternate between the two movements for 5 sets of each. Swings pick a loading and trying and stick with it through all 5 sets. For the Bench Press, start moderate and build to a heavy set of 5 for the day…hands should be no wider than pointer finger on the beginning of the knurling.
1d) 28:00 – 34:00 – 6 sets of :30 ON/:30 OFF: Push Jerk 65/45
Use this as an opportunity to get some cycling/technique work on the Push Jerk. Focus here is technique and understanding of the movement, not speed and max reps.
1e) 38:00 – 45:00 – 7 minute AMRAP:
18 Alternating Dumbbell Power Snatch 50/35
18 Burpees-to-Target
15 Alternating Dumbbell Power Snatch 50/35
15 Burpee-to-Target
12 Alternating Dumbbell Power Snatch 50/35
12 Burpee-to-Target
Scale as needed. Burpee-to-Target standard is something 6″ out of your reach, both hands need to touch the target.
Accessory:
2) Secondary Conditioning – 3 sets of:
500m Ski Erg
1 minute Rest
250m Ski Erg
45 seconds Rest
125 minute Ski Erg
Rest 3 minutes between sets. Hard efforts on each distance.
3) Olympic Lifting – 2-Position Snatch (Floor + Above the Knee):
2 sets @ 70%
2 sets @ 75%
3 sets @ 80%
Warm-up as needed. Rest 90-120 seconds between sets. Both reps are full Squat.
4) Gymnastics Conditioning – Every 1:00 x 12 sets:
20 Double-unders
+
1-5 Bar Muscle-ups
Pick a rep count on the Muscle-ups you can perform unbroken for all 12 sets.
5) Trunk – D-Ball Bear Hug Carry: 400m
Keep track of time and attempts to complete. You choose the loading based on how hard you want to work.
6) Posterior Accessory – Side Lying Clam Shells w/Mini Band: 4 sets of 10-15 reps/side
Rest 90-120 seconds between sets. Focus on position and activation, not speed.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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