Category: Competition

*Winter 2018 Holiday Schedule HERE WOD: 1) 3 Muscle Snatch + 3 Tall Snatch: 3 sets @ Light > Moderate This should be used as warm-up drills. Not trying to work heavy here. Rest 90-120 seconds between sets. 2) 2-Position Snatch (Floor,Knee): Max for Day Warm-up as needed. Rest 2-3 minutes between sets. 3) Snatch Pull: 3 @ 113%, 3 @ 118%, 3 @ 123% Warm-up as needed. Rest 2-3 minutes between sets. Use straps if you need them/have them. Reset on the floor between reps. 4) Back Squat: 1 @ 87%, 3 @ 77%, 1 @ 89%, 3 @ 79%, 1 @ 91%, 3 @ 81% Warm-up as needed. Rest 2-3 minutes between sets. 5) Jumping Back Squat: 5 sets of 3 @ 20% Rest 60 seconds between sets. Reset between each rep and make sure you’re hitting full depth. 6) Reverse Hyper: 3 sets of 20 Rest 90-120 seconds between sets. Heavy as…

*Winter 2018 Holiday Schedule HERE WOD: 1) Snatch + Overhead Squat: Max For Day, 95%, 90% Warm-up as needed. Rest as needed between lifts. 2) Clean + Front Squat + Jerk: Max For Day, 95%, 90% Warm-up as needed. Rest as needed between lifts. 3) Back Squat: 3RM for Day, 10 @ 57% of 1RM Warm-up as needed. Rest as needed between lifts. 4) Good Morning: 3 sets of 4 @ 25% of  1RM Deadlift Rest 90-120 seconds between sets. 5) AQAP: 10-8-6-4-2 Squat Snatch 135/95 30-24-18-12-6 Wall Balls 20/14 Scale as needed. 6) 5 rounds AQAP: 10 Dumbbell Box Step-Overs 70/50 @ 24/20 5 Bar Muscle-ups For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Winter 2018 Holiday Schedule HERE WOD: 1) 3 Muscle Snatch + 3 Snatch Push Jerk: 3 sets @ Light > Moderate Rest 90-120 seconds between sets. Use this as warm-up. 2) Power Snatch: 5 sets of 2 Rest 90-120 seconds between sets. Drop and reset between sets. 3) 3 Snatch Push Press + 1 Pause Overhead Squat: 4 sets @ 75% of Snatch Rest 90-120 seconds between sets. 4) Push Jerk: 5 sets of 2 @ 75% Rest 90-120 seconds between sets. 5) Jumping Back Squat: 5 sets of 3 @ 20% Rest 60 seconds between sets. 6) 3 Supersets of: 1 minute Belt Squat Marching 20 Hip Thrusts 135/95 20 Hip Extensions Rest 2-3 minutes between supersets. Session B: 1) 21-18-15-12-9-6-3 Chest-to-bar Pull-ups 50ft Handstand Walk Scale as needed. 2) 5 Supersets: 6 Strict Press + 6 Supinated Bent Over Barbell Row Rest 2-3 minutes between sets. 3) 40…

*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…

*Winter 2018 Holiday Schedule HERE WOD: Session A: 1) 3 Muscle Clean + 3 Tall Cleans: 3 sets @ Light > Moderate Rest 90-120 seconds between sets. Use this as warm-up. 2) 2-Position Clean (Floor, Knee): max for Day, 95%, 90% Rest 2-3 minutes between sets. 3) Clean Pull: 3 @ 110%, 3 @ 115%, 3 @ 120% Rest 2-3 minutes between sets. Use straps if you need them/have them. Reset on the floor between reps. 4) Front Squat: 3 sets of 3 @ 75% Rest 2-3 minutes between sets. 5) Romanian Deadlift: 3 sets of 4 @ 55% of 1RM Deadlift Rest 90-120 seconds between sets. Session B: 1) Wall Facing Strict Handstand Push-up: 5 sets of 3 Rest 2-3 minutes between sets. Build to a max deficit. 2) Strict Handstand Push-up: 21-18-15-12-9-6-3 Unbroken for Time Scale as needed depending on your abilities…kipping, change rep scheme to 10>1, etc. 3)…