Category: Competition

*Reminder, Wednesday, July 31st Core Mobility is Cancelled and Thursday, August 1st Noon Class is Cancelled (Gym will be closed from 10:30 AM-3:45 PM on the 1st). We apologize for any inconvenience this causes. WOD: Session A: 1a) 0:00 – 7:00 – Every 1:00 x 7 sets:  1 Snatch High-Pull + 1 Hang Muscle Snatch + 1 Pause Overhead Squat (5 seconds) Start light, use this as warm-up and positioning work to get you moving. Sit as deep as you can into the squat and hold for a full 5 seconds. 1b) 7:00 – 14:00 – Every 1:00 x 7 sets:  1 Snatch Grip Deadlift + 1 Hang Power Snatch + 1 Snatch Push Press + 1 Overhead Squat Continue to build loading from the Part A. 1c) 14:00 – 21:00 – Every 1:00 x 7 sets: 1 Hang Snatch Continue to build loading from Part…

*Reminder, Wednesday, July 31st Core Mobility is Cancelled and Thursday, August 1st Noon Class is Cancelled (Gym will be closed from 10:30 AM-3:45 PM on the 1st). We apologize for any inconvenience this causes. WOD: Session A: 1) 15 minute EMOTM: Minute 1 – 1 Power Clean Minute 2 – 2 Power Cleans Minutes 3 – 3 Power Cleans Drop and reset between reps. Keep the weight fixed for the 3 minute cycle, and then change load accordingly as deemed fit. 2) Clean Power Shrugs: 3 sets of 5 @ 110-130% of 1RM Clean Rest 2-3 minutes between sets. Use straps if you have them. Add 10-20lbs from last week. 3a) 0:00 – 10:00 – Every 2:30 x 4 sets: 5 Front Squats Warm-up as needed. Start around 60% of your 1RM. Reference past weeks for loading. Build as heavy as deemed fit. 3b) 10:00…

*Reminder, Wednesday, July 31st Core Mobility is Cancelled and Thursday, August 1st Noon Class is Cancelled (Gym will be closed from 10:30 AM-3:45 PM on the 1st). We apologize for any inconvenience this causes. WOD: 1) 15 minute EMOTM: Minute 1 – 1 Squat Snatch Minute 2 – 2 Squat Snatches Minutes 3 – 3 Squat Snatches Drop and reset between reps. Keep the weight fixed for the 3 minute cycle, and then change load accordingly as deemed fit. 2) Snatch Power Shrugs: 3 sets of 5 @ 110-130% of 1RM Snatch Rest 2-3 minutes between sets. Use straps if you have them. 3) 3 rounds AQAP: 30 Kettlebell Swings 70/53 15 Ring Dips Scale as needed. 4) “Helton” – 3 rounds AQAP: 800m Run 30 Dumbbell Squat Cleans 50/35 30 Burpees Scale as needed. 5) Sled Drag: 400m @ Bodyweight Stimulus is constant movement. Scale…

*Bring a Friend – Barbell and Beer, Intro to the Deadlift…THIS FRIDAY…Please Sign-up Ahead of Time HERE WOD: Session A: 1a) 0:00 – 7:30 – Every 1:30 x 5 sets: 1 Clean Pull + 1 Hi-Hang Muscle Clean + 2 Thrusters Start around 50% of your 1RM and build as heavy as deemed fit. 1b) 7:30 – 15:00 – Every 1:30 x 5 sets: 1 Hi-Hang Power Clean + 2 Push Jerk Continue to build loading from Part A. 1c) 15:00 – 22:30 – Every 1:30 x 5 sets: 1 Hi-Hang Clean + 1 Jerk Continue to build loading from Part B. 2) Back Squat w/Bands: 7 sets of 3 Rest 2-3 minutes between sets. Moderate band tension. Build to a max load. 3) Front Rack Lunges: 4 sets of 4/side Rest 2-3 minutes between sets. Heavy as possible. 4) AQAP: 50 Deadlifts 225/155 50 Toes-to-bar 50 Wall Balls…

*Bring a Friend – Barbell and Beer, Intro to the Deadlift…THIS FRIDAY…Please Sign-up Ahead of Time HERE WOD: Active Recovery: The goal should be as much as possible of the following below. Thanks to CrossFit Invictus for posting this. A. Aerobic Restoration 25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: * Swim (this is my first choice, and if you have an ocean, even better) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational and relaxed) * Cycling (get outdoors and enjoy the scenery as you ride) * Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors) NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to work…