Category: Competition

*The Open is Coming…And We Won’t Be Participating HERE WOD: 1) Every 2:00 x 7 sets: 10-20 Unbroken Strict Handstand Push-up Pick a rep count you can maintain for all 7 sets. If you don’t have the capacity for 10 reps consistently unbroken, scale the reps appropriately and add on sets to get some solid volume of a minimum of 50 reps. 2) Weighted Strict Bar Dips: 6 sets of 4 Rest 2-3 minutes between sets. Load as heavy as deemed fit. 3) Every 1:30 Until Failure: 3-Position Squat Clean Thruster 155/105 Add 10/5 Every 1:30 until failure. Order is Floor, Low Hang, Above the Knee Hang…this is a total of 3 Squat Clean Thrusters, NOT 3 Squat Cleans + 1 Thruster. Must be performed as a complex. 4) AQAP: 21-15-9 Thrusters 115/75 12-9-6 Bar Muscle-ups Scale as needed. 5) AQAP: 30 Dumbbell Box Step-Overs 50/35 @ 24/20 30…

*The Open is Coming…And We Won’t Be Participating HERE WOD: Session A: 1) Every 1:00 x 12 sets: 1 Snatch Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Every 1:00 x 12 sets: 1 Clean Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 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: 3 sets of 10 @ 60-80% Warm-up as needed. Rest 2-3 minutes between sets. Pick weights that are moderately tough. Not looking for a 10RM here, just looking for some solid volume work at moderately tough loads. 5) 20 minute AMRAP: 3 rounds of… 21 Wall Balls 20/14 15 Alternating Dumbbell Snatch 50/35 9 Toes-to-bar + 30/25 Calories Row This workout is 3 rounds of the…

*The Open is Coming…And We Won’t Be Participating HERE **Be aware we’re making a programming shift on the competition programming. We just worked through a traditional 12 week Olympic Lifting cycle. We will be moving away from percentage work, as well as moving towards more CrossFit Olympic work, with an emphasis on Battery Work and Barbell cycling. You can also expect to see a little uptick in gymnastics work moving forward. This structure will stay in place for the next 12-16 weeks until it warms up and we can get outside. 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…

*The Open is Coming…And We Won’t Be Participating HERE **Be aware we’re making a programming shift on the competition programming. We just worked through a traditional 12 week Olympic Lifting cycle. We will be moving away from percentage work, as well as moving towards more CrossFit Olympic work, with an emphasis on Battery Work and Barbell cycling. You can also expect to see a little uptick in gymnastics work moving forward. This structure will stay in place for the next 12-16 weeks until it warms up and we can get outside. WOD: Session A: 1) Pause Bench Press: 5 sets of 5 Warm-up as needed. Rest 2-3 minutes between sets. Pause at the chest for 2-3 seconds each rep. 2) Every 2:00 x 7 sets: 7 T+G Power Snatch Start around 60% of your 1RM. Build as heavy as deemed fit. Goal here is true Touch-and-Go,…

*The Open is Coming…And We Won’t Be Participating HERE **For Sport Programming going forward there will be a slight shift in programming emphasis on Tuesday’s. We are going to go from low-moderate loading skill based complexes, and transition to a block working on barbell cycling. So you can expect to see Barbell Cycling work on Tuesday, and heavy Olympic Complexes on Friday.  WOD: Session A: 1) Every 3:00 x 7 sets: 5-10 Unbroken Muscle-ups If you don’t have the capacity to perform 5+ reps each time, then change this to a low rep count EMOTM for 15-20 minutes. We’re looking for this t0 be volume work. If 10 Unbroken Every 3:00 is easy for you, then pull back the time domain a little. 2) Weighted Ring Row: 6 sets of 4 Rest 2-3 minutes between sets. Feet should be on a 20″ Box. Ring…