Category: Competition

*Cleaning out the Cubbies HERE…TODAY! **The Open is Coming…And We Won’t Be Participating HERE WOD: Session A: 1) Every 1:00 x 12 sets: 1 Halting Snatch Warm-up as needed. Start around 60% of your 1RM. Pull to just below the knee and hold for 3 seconds, then finish the lift. All reps full Squat. 2) Every 1:00 x 12 sets: 1 Halting Clean Warm-up as needed. Start around 60% of your 1RM. Pull to just below the knee and hold for 3 seconds, then finish the lift. All reps full Squat. 3) 5 sets of: 3 Front Squats + 2 Jerks Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit. 4) Back Squat: 2 sets of 20 @ 50-70% Rest 3-5 minutes between sets. Moderate load, don’t crush yourself, but make yourself work a bit. 5) 20 minute AMRAP: 4 Muscle-ups 8…

*Cleaning out the Cubbies 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…

*Cleaning out the Cubbies HERE **The Open is Coming…And We Won’t Be Participating HERE WOD: Session A: 1) Pause Bench Press w/Chains or Bands: 5 sets of 5 Warm-up as needed. Rest 2-3 minutes between sets. You choose the band tension/chain weight. 2) Every 2:00 x 7 sets: 7 T+G Power Snatch Repeat from last week. Work heavy if you’re feeling it, or work light and focus on barbell cycling speed if you’re feeling a little beat up. 3) AQAP: 21-18-15-12-9-6-3 Strict Handstand Push-ups 100ft Dog Sled Push @ 2x Bodyweight Scale as needed. Dog Sled weighs 100lbs, include that in your total weight. 4) Dumbbell Skull Crushers: 4 sets of 15 Rest 90-120 seconds between sets. 5) Sumo Stance Good Morning: 4 sets of 10 Rest 90-120 seconds between sets. Focus on position over loading. 6) Cable Hamstring Curls: 3 sets of 20 Rest 90-120 seconds between sets….

*Cleaning out the Cubbies HERE **The Open is Coming…And We Won’t Be Participating HERE WOD: Session B: 1) Every 3:00 x 7 sets: 5 Strict Pull-ups + 10 Chest-to-bar Pull-ups Performed as a complex. If you don’t have the capacity to perform 7 unbroken sets of this, scale volume appropriately. Use this as an opportunity to get some low intensity volume and skill work in. 2) Close Grip Chin-up: 5 sets of 5 Rest 2-3 minutes between sets. Heavy as possible.  3) AQAP: 50-40-30-20-10 Kettlebell Swings 70/53 25-20-15-10-5 Toes-to-bar Scale as needed. 4) Seated Neutral Fat Grip Cable Row: 4 sets of 20 Rest 90-120 seconds between sets. Heavy as possible. 5) Single Arm Kettlebell Upright Row: 4 sets of 10/side Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. Session B: 1) Snatch Warm-up – 2-3 sets not for time: 5…

*The Open is Coming…And We Won’t Be Participating HERE WOD: Session A: 1) C2 Bike – Nasal Breathing Only: 10 minutes Easy @ Damper 1 Then…4 sets of… :30 Hard @ Damper 5 1:00 Easy @ Damper 1 1:00 Hard @ Damper 3 2:00 Easy @ Damper 1 1:30 Hard @ Damper 1 3:00 Easy @ Damper 1 This should be one continuous piece taking 46 minutes. 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…