Category: Competition

*2019 Events Breakdown HERE **The Open is Coming…And We Won’t Be Participating 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 opportunity to work on a skill (like swimming…

*2019 Events Breakdown HERE **The Open is Coming…And We Won’t Be Participating HERE WOD: Session A: 1) Pause Bench Press to Boards: 5 sets of 5 Warm-up as needed. Rest 2-3 minutes between sets. You choose the board thickness. Build as heavy as deemed fit. Pause 2-3 seconds on the board. 2) Every 2:00 x 7 sets: 7 T+G Power Snatch Last week of this. Pick loading based on weeks past, and also how your body feels. Things don’t always have to be heavy/difficult to be beneficial. If you’re beat from the last couple weeks of programming don’t be afraid to work lighter. 3) 21-15-9 – AQAP: Strict Handstand Push-ups Dumbbell Push Press 50/35 Calories Assault Bike Scale as needed. 4) Split Kneeling Single Arm Landmine Press: 4 sets of 8/side Rest 90-120 seconds between sets. Heavy as possible. Perform all reps on 1 side before switching…

*2019 Events Breakdown HERE **The Open is Coming…And We Won’t Be Participating HERE WOD: Session A: 1) Every 3:00 x 7 sets: 3 Legless Rope Climbs 15ft Scale as needed. Goal for these should be to do them as fast as possible, maximizing both intensity and rest time. 2) 3 rounds AQAP: 21/15 Calories Row 21 Hang Power Cleans 135/95 21 Chest-to-bar Pull-ups Scale as needed. 3) Fat Neutral Grip Bodyweight Row w/Pause: 7 sets of 5 Rest 90-120 seconds between sets. Add load as deemed fit. Pause at the chest for 2-3 seconds. Use a ring strap to hook the Fat Neutral grip to and hang it off a Pull-up Bar. Feet should be on a 20″ box. 4) Seated Single Arm Cable D-Handle Row: 3 sets of 20/side Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. 5) Upright Barbell Row: 100…

*The Open is Coming…And We Won’t Be Participating HERE WOD: Session A: 1) Run – 10 sets of: 200m Hard 400 Easy Work for consistent paces across the respective efforts. Session B: 1) 5 sets of: 1 Pause Front Squat + 1 Tempo Front Squat + 1 Front Squat Rest 2-3 minutes between sets. Pause Squat should be 3 seconds in the bottom and no bounce to get out of the hole. Tempo Squat should be 3 second descent to the bottom…not 3 seconds through the top half of the ROM and then drop into the hole, 3 seconds to get down to the bottom. Goal is heavier than last week, that could be either top end load, or bringing your lower sets up in weight. 2) 5 sets of: 1 Pause Back Squat + 1 Tempo Back Squat + 1 Back Squat Rest 2-3 minutes between…

*The Open is Coming…And We Won’t Be Participating HERE WOD: 1) Paralette Handstand Push-ups: “X” Reps Every 1:30 x 7 sets You choose the deficit, kipping or strict, and number of reps. Pick something you can stay consistent with across the 7 sets. 2) 3 sets of: 8 Dead Stop Strict Press + 40 second Handstand Hold Rest 2-3 minutes between sets. Pause at the front rack on each rep. Build as heavy as deemed fit. 3) Push-up on Dumbbells: 100 for time Keep track of time and sets to complete. No sets smaller than 5 reps. 4) AQAP: 10-8-6-4-2 Clean and Jerks 225/155 4-8-12-16-20 Calories Assault Bike Scale as needed. 5) 3 rounds AQAP: 500m Row 25 Chest-to-bar Pull-ups 15 Alternating Dumbbell Snatch 70/50 Scale as needed. 6) 4 rounds AQAP: 25 Burpees 50 Double-unders Scale as needed. For results post detailed weights, reps, times, thoughts, etc. for all work…