Category: Competition

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 on a skill (like swimming or rowing), but the effort expended should leave you feeling energized at the…

WOD: 1a) 0:00 – 8:00 – 8 minute AMRAP: 30 seconds Single-unders 10 PVC Pipe Pass-Throughs 5 Front-to-Back PVC Presses 1 minute PVC w/Elbows on Box Rack Stretch 5 Medball Chest-Throws Get those shoulders warm and open, lots of pressing work today. 1b) 12:00 – 27:00 – Every 3:00 x 5 sets: 5/side Half Kneeling Kettlebell Press + 10 Dumbbell Floor Press + 15 Medball Chest-Throws Pick loads you can at least maintain, if not build on. Pick a light load for the Medball throw and focus on being explosive and quick, goal is not loading on this movement. 1c) 30:00 – 45:00 – 15 minute AMRAP: 15 Strict Handstand Push-ups 25/20 Calories Ski/Bike/Row 50 Heavy Rope Double-unders Scale as needed. If you’re on an Assault Bike scale to 20/15 calories. Accessory: 2) Monostructural Conditioning – Run: A – 5-10 minute Easy Warm-up B – 10 x…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Hanging Hollow Rocks 5 Deadlifts 5 Hang Power Clean 5 Push Press 1 Inchworm + Push-up Use a Barbell or PVC Pipe for Warm-up based on what’s appropriate for your strength/skill level. 1b) 9:00 – 18:00 – Every 1:30 x 6 sets: 3-Position Power Clean (Floor + Low Hang + Above the Knee) + 1 Push Press Start around 60% of your 1RM and build as deemed fit. If you struggle with different positions in the Hang keep the weight at loads you can focus on dialing in the movement pattern. 1c) 18:00 – 27:00 – Every 1:30 x 6 sets: 1 Squat Clean + 1 Push Press + 1 Push Jerk + 1 Split Jerk If you went heavy on Part B, back the loading off a little to the 60-70% range and build back-up…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Squat Hold + Alternating Reach Overhead 10 Glute Bridge Ups 10 Back Squats Use a PVC or Barbell for the Back Squats depending on what’s appropriate for you as an athlete. 1b) 10:00 – 20:00 – Every 1:00 x 10 sets: 1 Pause Back Squat + 1 Back Squat Start at a moderate load and build each set as deemed fit. Hold the Pause Squats for 2-3 seconds each rep. 1c) 25:00 – 45:00 – Every 5:00 x 4 sets: 15/12 Calories Ski/Bike/Row 9 Box Jump Overs 30/24 12 Squat Cleans 135/95 > 165/115 > 185/135 > 225/155 Scale as needed. Increase the loading each round. Accessory: 2) Monostructural Conditioning – Bike Erg: A – 5-10 minutes Easy Warm-up B – 8 sets of: 1 minute Moderate @ Damper 5 – Seated 10 seconds Sprint @ Damper…

WOD: 1a) 0:00 – 10:00 – 10 minute AMRAP: Down Dog Hold + 10 Dynamic Calf Stretch 5 PVC Pass Through 60 seconds Ski/Bike/Row/Run 10 Lateral Lunges 10 Banded Pull Aparts Increase the tempo on your machine/run each round to get your HR up. 1b) 15:00 – 45:00 – Every 6:00 x 5 sets: 100 Double-unders 21 Alternating Overhead Lunges 95/65 250m Ski or Row/500m C2 Bike/600m Assault Bike/200m Run 15 Wall Balls 20/14 250m Ski or Row/500m C2 Bike/600m Assault Bike/200m Run 9 Dumbbell Box Step-ups 50/35 @ 24/20 Step-ups are done with the Dumbbells in the Farmers Position. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE