Category: Competition

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 10 Scapula Pull-ups 20 Seated Alternating Leg Lifts 30 seconds Front Plank Hold 40 seconds Ski/Bike/Row Increase intensity/pace on the machine each round to get yourself prepped for the day. 1b) 11:00 – 26:00 – Every 1:00 x 15 sets: Station 1 – 3 Strict Chin-ups Station 2 – 20-30 second Hanging L-Sit Hold Station 3 – 20-30 second Ring Dip Support Rotate through the 3 stations for 5 total cycles. Add load/assistance to the Chin-up as needed. For the L-Sit Hold we encourage athletes to do this in a Supinated Grip as it generally make it easier to get into position. For the Ring Dip Support add load as deemed fit. 1c) 29:00 – 45:00 – Every 2:00 x 8 sets: Sets (1/3/5/7) – 15/12 Calories Ski/Bike/Row + 10 Alternating Dumbbell Plank Rows 70/50 Sets (2/4/6/8)…

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 20 seconds/side Samson Stretch Station 2 – 15 Air Squats + 5 Vertical Leaps Station 3 – 5 Snatch Deadlift + 5 High-Hang Muscle Snatch + 5 Snatch Push Press Pick either a Barbell or PVC Pipe for warm-up based on ability and skill level. 1b) 10:00 – 17:00 – Every 1:00 x 7 sets: 1 Muscle Snatch + 1 Hang Muscle Snatch + 1 Snatch Push Press Start around 50% of your 1RM and build for the day. Keep to the same position for all of the Hang Muscle Snatches. 1c) 17:00 – 24:00 – Every 1:00 x 7 sets:  1 Power Snatch w/Pause in Catch @ Parallel + 1 Overhead Squat For this drill continue to build from the loading on Part B. We are looking for you to receive…

*The Open is over unless you are re-testing today, which unless you’re trying to win the Open, or right on the cut-line for the Quarter Finals there is no reason to. Take the day off and start getting your mind right for next week if you’re headed to stage two. If not, this is a good time to think about the time ahead, are you really competitive, or are you just a CrossFit enthusiast…those two mean very different things for your training going forward. This is a great time to think about what weaknesses were exposed and what is in your control to make these better, and if you truly want to put the work in to make those movements/capacities better or if you just love to workout, they are two very, very different things. Active Recovery: The goal should be as much…

WOD: 1a) 0:00 – 10:00 – 10 minute AMRAP: 1 minute Ski/Bike/Row 5/side Single Leg Kettlebell Romanian Deadlift 5/side Single Arm Dumbbell Push Press + 20 second Overhead Hold 5 Squat-Stand-Squat-Stand For the Push Press perform 5 reps, then hold for 20 seconds on 1 arm, then perform the same pattern on the other arm. Increase tempo on the machine each round to get your cardiovascular system warmed up. 1b) 15:00 – 45:00 – 30 minute AMRAP: 10 Dumbbell Push Press 50/35 15 Burpees 20 Kettlebell Swings 70/53 25/20 Calories Ski/Bike/Row Scale to 20/15 Calories if you’re on Assault Bike. Overall stimulus of this workout is pacing and steady state work. Push Press and Swings should be unbroken for all sets, no questions asked, and we wanted you working with weights that you need reasonably minimal rest/transition between movements, the goal is to work for…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Banded Pull Aparts 5/side Dumbbell Single Arm Overhead Squats 10 Quad Hold + Alternating Reach Overhead Get some blood flowing, if you don’t have the mobility for the Overhead Squat sub to a Single Arm Dumbbell Front Squat. 1b) 10:00 – 24:00 – Every 2:00 x 7 sets: 5 Overhead Squats Warm-up and start in the 50-60% range of your 1RM. Build each set as deemed fit. Performed from the rack. 1c) 24:00 – 33:00 – Every 3:00 x 3 sets: 10 Bent Over Barbell Rows + 10 Front Rack Alternating Reverse Lunges + 10 Good Mornings Same weight for all 3 movements. No setting the bar down between movements, this is meant to be performed as a complex. Increase load each set as deemed fit. 1d) 37:00 – 45:00 – AQAP: 50/40 Calories Ski/Bike/Row 40 Overhead…