Category: Competition

*Due to the Holidays and some of our Benchmark workouts we will have a different schedule for this week. We will have long workouts Monday and Tuesday, Wednesday will be a normal Friday, and Friday will be your normal Monday for this week in terms of programming. **Winter 2018 Holiday Schedule HERE WOD: 1) 3 Muscle Clean + 3 Tall Clean: 3 sets @ Light > Moderate Rest 90-120 seconds between sets. Use this as warm-up. 2) Jerk – 15 minute EMOTM: Minutes 1-5 – 1 @ 73% Minutes 6-10 – 1 @ 76% Minutes 11-15 – 1 @ 79% Warm-up as needed. All reps are Split Jerk. 3) Power Clean – 9 minute EMOTM: Minutes 1-3 – 1 @ 73% Minutes 4-6 – 1 @ 76% Minutes 7-9 – 1 @ 79% Warm-up as needed. 4) CVCF 12 Days of Christmas – AQAP: 1 Double-under…

*Due to the Holidays and some of our Benchmark workouts we will have a different schedule for this week. We will have long workouts Monday and Tuesday, Wednesday will be a normal Friday, and Friday will be your normal Monday for this week in terms of programming. **Winter 2018 Holiday Schedule HERE WOD: 1) 3 Muscle Snatch + 3 Tall Snatch: 3 sets @ Light > Moderate Rest 90-120 seconds between sets. Use this as warm-up. 2) Snatch – 15 minute EMOTM: Minutes 1-5 – 1 @ 73% Minutes 6-10 – 1 @ 76% Minutes 11-15 – 1 @ 79% Warm-up as needed. All reps full Squat. 3) Snatch Pull: 2 @ 120%, 3 sets of 2 @ 125%, 2 @ 90% Rest 90-120 seconds between sets. Reset on the floor between reps. Use straps if you need them/have them. 4) Front Squat: 1RM for Day, 95%, 90% Rest 2-3…

*Winter 2018 Holiday Schedule HERE WOD: 1) Snatch: Max for Day, 95%, 90% Warm-up as needed. Rest as needed. No more than 3 misses. 2) Clean and Jerk: Max for Day, 95%, 90% Warm-up as needed. Rest as needed. No more than 3 misses. 3) Front Squat: 2 @ 75%, 2 @ 80%, 2 sets of 2 @ 85% Warm-up as needed. Rest 2-3 minutes between sets. 4) AQAP: 10-20-30-40-50 Kettlebell Swings 70/53 10-10-10-10-10 Burpee Box Jump Overs 24/20 5-5-5-5-5 Bar Muscle-ups Scale as needed. 5) 3 rounds AQAP: 20/15 Calories Assault Bike 10 Clean and Jerk 185/135 Scale as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Winter 2018 Holiday Schedule HERE WOD: Session A: 1) 3 Muscle Snatch + 3 Snatch Grip Push Jerk: 3 sets @ Light > Moderate Rest 90-120 seconds between sets. Use this as warm-up. 2) Power Snatch – 9 minute EMOTM: Minutes 1-3 – 1 @ 70% Minutes 4-6 – 1 @ 73% Minutes 7-9 – 1 @ 76% Warm-up as needed. 3) Push Jerk – 9 minute EMOTM: Minutes 1-3 – 1 @ 70% Minutes 4-6 – 1 @ 73% Minutes 7-9 – 1 @ 76% Warm-up as needed. 4) Good Morning: 3 sets of 5 @ 20% of 1RM Deadlift Rest 90-120 seconds between sets. 5) GHD Sit-ups: 3 sets of 20-30 reps Rest 90-120 seconds between sets. Session B: 1) 3 rounds AQAP: 21 Push-ups 21 Ring Rows 12 Kipping Handstand Push-ups 12 Chest-to-bar Pull-ups Scale as needed. 2) Not For Time: 100 EZ Bar Cable Press Downs +…

*Winter 2018 Holiday Schedule 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 or rowing), but the effort expended should leave you…