Category: Competition

WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 5 Inchworm w/Push-up Station 2 – 5 Deadlifts + 5 Clean High-Pulls + 5 Hang Power Clean Station 3 – 40 seconds Ski/Bike/Row Increase tempo on the machine each round to get your heart rate up. 1b) 14:00 – 21:00 – Every 1:00 x 7 sets: 2 Speed Deadlifts @ 50% of 1RM Focus on moving the bar fast. Set the bar Dead on the floor and reset your hips between lifts. 1c) 24:00 – 31:00 – 7 minute AMRAP: 30 Hang Power Cleans 135/95 20 Hang Power Cleans 185/135 10 Hang Power Cleans 225/155 Max Calories Ski/Bike/Row Scale as needed. We want you getting to the machine. 1d) 34:00 – 45:00 – 11 minute AMRAP: 3 Deadlifts 225/155 3 V-Ups 3 Burpees Workout is 3+3+3, 6+6+6, 9+9+9 until 11 minutes is up….

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 100 Single-unders 5 Table Top Up-Downs w/Pause 10 Scapula Push-ups 20 Banded Face-Pulls Get some blood flowing and those shoulders prepped for the day. 1b) 12:00 – 24:00 – Every 2:00 x 6 sets: Sets 1+2 (12:00 – 16:00) – 7 Bench Press + 5/side Single Arm Kettlebell/Dumbbell Row Sets 3+4 (16:00 – 20:00) – 5 Bench Press + 5/side Single Arm Kettlebell/Dumbbell Row Sets 5+6 (20:00 – 24:00) – 3 Bench Press + 5/side Single Arm Kettlebell/Dumbbell Row Warm-up to a starting load for the Bench Press and work to build loading each set as deemed fit. For the Row, try to pick a loading that will be tough from the start and work to maintain the reps/loading through the course of the 6 sets. 1c) 24:00 – 31:00 – Every 1:00 x 7 sets: 1/side…

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 – 7:00 – 7 minute AMRAP: 10 Alternating Squat Hold w/Reach Overhead 10 Alternating Shoulder Plank Taps 10 Alternating Bird Dogs 10 Wall Balls Get some blood flowing and your positions opened up. 1b) 12:00 – 33:00 – Every 1:00 x 21 sets: Sets 1-7 (12:00 – 19:00) – 3 Jerk Balance Sets 8-14 (19:00 – 26:00) – 2 Halting Split Jerk  Sets 15-21 (26:00 – 33:00) – 1 Split Jerk Jerk Balance keep the weight light, really use this as a time to focus on positioning and your footwork. For the Halting Jerks move to light-to-moderate loads. Again focus on good positioning, hold the bottom of the dip for 1-2 seconds each rep. For the Split Jerk singles approach as deemed fit. If you’re focused on your performance in the Open we encourage you do not max out and work only…

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 2 Inchworms + 6 Burpees Station 2 – 10 Kettlebell Deadlifts + 10 Russian Swings Station 3 – 4 Snatch High-Pull + 4 Muscle Snatch + 4 Snatch Drop to Power Increase loading each round on the Kettlebell as deemed fit. Use a Barbell or PVC pipe based on skill/ability. 1b) 10:00 – 25:00 – Every 1:30 x 10 sets: 6 Bar Facing Burpees + 3 T+G Power Snatch Start with moderate loading on the Power Santch and work to build to a heavy set for the day…remember your heaviest set doesn’t have to be your last set. If you peak before your 10th set, which you likely should, try and pull back to 85-90% of your day’s heaviest for your remaining sets. For the Burpees perform them at a SPRINT pace…