Category: Competition

*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE. WOD: Session A: 1a) 0:00 – 7:30 – Every 1:30 x 5 sets: 3 Hi-Hang Muscle Clean + 3 Push Press Start around 50% of your 1RM and build as heavy as deemed fit. 1b) 7:30 – 15:00 – Every 1:30 x 5 sets: 2 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) Pause Front Squat: 5 sets of 2 Rest 2-3 minutes between sets. Pause for 3 seconds in the bottom of the squat each rep. 3) Sled Drag Walking Lunge: 4 sets of 50ft Rest 2-3 minutes between sets. Heavy as possible without pausing/breaking. The…

*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE. 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…

*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE. WOD: 1) Strict Press: 3 @ 65%, 3 @ 75%, Max Reps @ 85% Rest 2-3 minutes between sets. Use an accurate max. We will be hopping on a little Wendler 5-3-1 program for the next 8 weeks to help push up the Pressing strength. Keep track of your weights and reps as this will be a linear progression. Add 2.5-10lbs from 5/8/19. This is our last cycle through this. 2) Bench Press: 3 @ 65%, 3 @ 75%, Max Reps @ 85% Rest 2-3 minutes between sets. Use an accurate max. We will be hopping on a little Wendler 5-3-1 program for the next 8 weeks to help push up the Pressing strength. Keep track of your weights and reps as this will be a linear…

*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE. WOD: Session A: 1a) 0:00 – 7:00 – Every 1:00 x 7 sets: 3 Hi-Hang Muscle Clean Start around 50% of your 1RM. Build as heavy as deemed fit. 1b) 7:00 – 14:00 – Every 1:00 x 7 sets: 2 Hi-Hang Power Snatch Continue to build loading from Part A. 1c) 14:00 – 21:00 – Every 1:00 x 7 sets: 1 Hi-Hang Snatch Continue to build loading from Part A. 2) 4 rounds AQAP: 21 Wall Balls 20/14 15 Chest-to-bar Pull-ups 9 Calories Ski Erg Scale as needed. 3) 4 sets of: 100ft Hand-Over-Hand Sled Pull 15 Barbell Upright Rows 30 second Active Supinated Bar Hang Use loading you can move the sled and barbell unbroken for the reps. Not for time, but quality…however transition from one movement…

*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE. WOD: 1) 15 minute EMOTM: Minute 1 – 1 x (Power Clean + Hang Power Clean) Minute 2 – 2 x (Power Clean + Hang Power Clean) Minute 3 – 3 x (Power Clean + Hang Power Clean) Warm-up and start around 60% of your 1RM. This is a total of 5 cycles. Build load each cycle as deemed fit. You may drop the bar between each complex on the rounds of 2 and 3. 2) Clean Pull: 4 sets of 3 @ 100%+ Rest 2-3 minutes between sets. Reset on the floor between reps. 3a) 0:00 – 10:00 – Every 2:30 x 4 sets: Back Squat (7-5-3-2) Warm-up as needed. Start around 60% of your 1RM. Build through the sets as heavy as deemed fit. Reference…