Category: Competition

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 2-3 Inchworm w/Push-up + 10 Hanging Hollow Rocks Station 2 – 5 Snatch Grip Deadlift + 5 Snatch Grip High-Pull + 5 Hang Power Snatch Station 3 – 40 seconds Ski/Bike/Row Pick-up the intensity on the Machine the second round to get your heart rate up. Use a Barbell or PVC Pipe for station 2 depending on what’s appropriate for you as an athlete. 1b) 10:00 – 22:00 – Every 1:00 x 12 sets: Station 1 – 8-15 Deficit Push-ups Station 2 – 3-5 Strict Chin-ups Goal here is to just get some nice clean bodyweight Push/Pull volume. Stimulus is to pick a quantity of reps that you can maintain in unbroken sets for the 6 cycles. Add assistance or loading to the Chin-up as deemed fit. Use plates to build…

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 – 6:00 – 6 sets of :45 ON/:15 OFF: Station 1 – Ski/Bike/Row Station 2 – Squat Thrusts Station 3 – Double Dumbbell Overhead Hold Increase the intensity in the second round on the Machine and Squat Thrusts to get your aerobic system awake. 1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 3 Kneel-to-Jump on Plate/Box + 3 Push Press Warm-up to a moderately tough load for the Push Press. For the Kneel-to-Jump this may just be getting to your feet, not necessarily jumping on anything. If you’re comfortable jumping onto something start with plates, and move to a box as deemed fit. Build the Push Press as heavy as deemed fit for the day. 1c) 20:00 – 30:00 – Every 2:00 x 5 sets: 3 Halting Jerks Start at a moderate load and keep the loading moderate. Focus on clean…

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 2 minutes Ski/Bike/Row Then…AMRAP… 10 Banded Pull-Aparts 10 Plank Hold + Alternating Reach For Opposite Foot 5 Box Jump (Step Down) 5 Muscle Snatch + Snatch Balance Increase the tempo on the machine every 30 seconds to get your aerobic system awake. Use a Barbell or PVC Pipe for warm-up based on what is appropriate for you as an athlete. 1b) 12:00 – 27:00 – Every 1:00x  15 sets: Sets 1-4 (12:00 – 16:00) – 1 Snatch @ 60-70% Sets 5-8 (16:00 – 20:00) –  1 Snatch @ 70-80% Sets 9-15 (20:00 – 27:00) – 1 Snatch @ 80-90% All reps should be full Squat. Build loading through the sets based on feel. Overall goal is that wherever you finish for a top end loading it should not be a max effort for the day, just…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Banded Air Squats 20 Plank Alternating Shoulder Taps 30 Single-unders Get some blood flowing, use this as an opportunity to work on your positioning on the jump rope. 1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 5 Jumping Medball Squats + 5 Front Squats @ 60-70% Focus on really jumping high on the first movement. Transition from there directly to the Front Squat. Work to use the jump que from the first movement to help focus on your drive and speed out of the Front Squat. Work in the percentage range, don’t max out over that. 1c) 20:00 – 25:00 – Every 1:00 x 5 sets: 6/side Deficit Curtsy Goblet Lunges Start with a small riser giving you about a 2″ Deficit, go up from there based on mobility and desire. Load with a…