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: 1a) 0:00 – 10:30 – Every 1:30 x 7 sets: Clean Pull + Hang Muscle Clean + Thruster + Push Press Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 1b) 10:30 – 21:00 – Every 1:30 x 7 sets: Clean + Hang Clean Continue to build loading from Part A. 2) 3 rounds AQAP: 5 Rope Climbs 15ft 25 Dumbbell Box Step-Overs 50/35 @ 24/20 Scale as needed. 3) 3 rounds AQAP: 50 Wall Balls 20/14 50 Alternating Dumbbell Snatch 50/35 Scale as needed. 4) Sled Drag: 400m @ Bodyweight Stimulus is continuous movement, scale loading as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*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 – 10:30 – Every 1:30 x 7 sets: Snatch Pull + Hang Muscle Snatch + 2 Overhead Squats Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 1b) 10:30 – 21:00 – Every 1:30 x 7 sets: Snatch + Hang Snatch Continue to build loading from Part A. 2) Front Squat: 5 sets of 2 Rest 2-3 minutes between sets. Build as heavy as deemed fit. 3) Back Rack Walking Lunges: 4 sets of 50ft Rest 2-3 minutes between sets. Heavy as possible moving unbroken. 4) “DT” – 5 rounds AQAP: 12 Deadlifts 155/105 9 Hang Power Cleans 155/105 6 Shoulder-to-Overhead 155/105 Scale as needed, this should be a 4-8 minute workout, if you don’t have that…

*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) Bench Press: 5 @ 60%, 5 @ 70%, Max Reps @ 80% 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 5/1/19. We will do one more cycle of this press series. 2) Strict Press: 5 @ 60%, 5 @ 70%, Max Reps @ 80% 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…

*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 – 10:00 – Every 2:30 x 4 sets: Back Squat (10-7-5-3) Warm-up as needed. Start around 60% of your 1RM. Build through the sets as heavy as deemed fit. Reference your last 4 weeks of Back Squats for loading. 1b) 10:00 – 18:00 – Every 2:00 x 4 sets: 5/side D-Ball Bear Hug Slider Reverse Lunges Perform all reps on 1 leg, then switch to the other. One foot on the ground, the other on a slider. Slider back to the bottom of the lunge and slide back to the starting position. Start light as this is a new exercise for most and build loading as deemed fit. 1c) 18:00 – 26:00 – Every 2:00 x 4 sets: 7/side Single Leg Kettlebell Romanian…