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Adrian T

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What Does 30×0 Mean? Why I Like Tempo Training – CrossFit Invictus

CrossFit WOD for Wednesday 5/24

deadlift 5x3x73%, 5x2x80%, 5x1x83%

All deadlifts should have a tempo of 3221

AMRAP in 10 minutes
40 burpees
30 situps
20 front & back step lunges

Olympic Weightlifting WOD

kneeling muscle clean, presses, hang clean high pull, muscle clean, press, rack jerk

Kettlebell WOD

– Primal Movement Mobility
– Weighted carries (only one bell this time!)
– Clean Skill Work with Armor Building complex variations (cleans, presses and squats).

Swings will be a sub for athletes not ready for a high volume of cleans.

CrossFit WOD for Monday 4/24

deadlift 5x3x70%, 5x2x75%, 5x1x80%, then

3 rounds for time:
800m run
20 alternating front lunges, 52/36kg

ARTICLES

+ The Skill of Barbell Cycling – Training Think Tank

Olympic Weightlifting WOD

snatch + OHS, back squat, snatch pull, knees-to-elbows, good am, arnold press, box jump

Kettlebell WOD

Primal crawling warmup and mobility

Swing work forcing on single arm skills. Working our way up to snatches.

Squat pyramid finisher.