Tag Archive for: Sam Dancer

Royal Marines Birthday

Working on neutral spines!

ARTICLES

+ Report That “No Rep” to CrossFit HQ – Morning Chalk Up

CrossFit WOD for Tuesday 1/16

Royal Marine’s Birthday

AMRAP in 20min
1 rope climb
6 pull-ups
6 front squat, 61/40kg
4 shoulder-to-overhead, 61/40kg

Post score to whiteboard!

HIIT WOD

Long Interval

rounds of
1:00 scissor jump
1:00 AssBike
1:00 ski erg
1:00 rest
1:00 row
1:00 ladder
1:00 mountain climber
1:00 rest

2:00 on, :30 off
– monster walk
– side-lying clam

ABmaggedon!

Gymnastics Strength WOD

shoulder extension, Crossover Symmetry, muscle-up work, support holds, hip extensions

CompEx WOD

EMOM for 15 minutes:
11/7/5 thrusters & bar over burpees

AMRAP in 10 minutes: sandbag dragging

5 minutes max 10m weighted lunge

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Tempo Deadlifts

Adrian T

ARTICLES

+ 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.

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Monday the 8th

April Foundations graduate Ander D

Burpees are the ultimate expression of a human’s ability to get down and get up, taking you from a standing position to a prone position (laying on your chest and stomach) to a vertical jump. Scaling is simply a degree of speed and how many points of contact you take through the transitions.

ARTICLES

+ Stop Deadlifting With a Mixed Grip – Dr. John Rusin

CrossFit WOD for Monday 5/8

deadlift 3x3x80%, 3x3x85%, 3x1x90%

3 rounds for time:
[run/row]
20 burpees

Rx = 400m run with 20/14# med ball. Scaled = 500m row.  Performance = 400m with 30/20# slammer on torso.

Do not use a mixed grip in today’s deadlifts. The mixed grip is a handicap that you should only ever use at competition, where completing the work is priority over everything else. In training we need to practice what’s necessary, be humble with our abilities, and work hard on what we can control. The imbalances built in the shoulders/upper back also don’t help you in the long run. With time and effort (we have PLENTY more deadlifts coming at you) we can make some great progress moving forward.

Olympic Weightlifting WOD – Week 7 out of 8: the Deload Before Max Week

snatch + push press, back squats, snatch-grip RDLs, stretching

This is the deload week before we max out again next week, so prep your body, take care of your trouble areas, and great ready.

Kettlebell WOD

– Primal movement mobility warmup
– Rack and overhead walk around the block
– We will work on skills related to cleans. Front squats and presses will be on the menu as well.

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