Category: Competition

*Winter 2018 Holiday Schedule HERE WOD: Session A: 1) 3 Tall Jerk + 3 Push Jerk: 3 sets @ Light > Moderate Rest 90-120 seconds between sets. Use this as Warm-up. 2) Pause Jerk + Jerk: Max for Day, 95%, 90% Rest 2-3 minutes between sets. Hold the bottom of the Dip for 2-3 seconds before finishing the lift. 3) Push Press: 4 sets of 3 @ 75% Rest 2-3 minutes between sets. 4) Power Clean: 5 sets of 2 @ 75% Rest 90-120 seconds between sets. Drop and reset between reps. 5) Football Bench Mid Grip: 4 sets of 12 Rest 2-3 minutes between sets. Heavy as possible. 6) Single Arm Kettlebell Z-Press: 4 sets of 8/side Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. Build as heavy as deemed fit. Session B: 1) C2 Bike: 20 x 1000m Nasal breathing…

*Winter 2018 Holiday Schedule HERE WOD: Session A: 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, 95%, 90% Warm-up as needed. Rest 2-3 minutes between sets. 3) Snatch Pull: 3 @ 110%, 3 @ 115%, 3 @ 120% 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 @ 85%, 3 @ 75%, 1 @ 87%, 3 @ 77%, 1 @ 89%, 3 @ 79% 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…

*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) 3 rounds AQAP: 21 Chest-to-bar Pull-ups 12 Squat Cleans 135/95 Scale as needed. 6) 5 rounds AQAP: 1000m Row 10 Muscle-ups 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 BTN Snatch Push Jerk: 3 sets @ Light>Moderate Rest 90-120 seconds between sets. Use this as warm-up. 2) Power Snatch: 4 sets of 2 @ 70% Rest 90-120 seconds between sets. Drop and reset between reps. 3) 3 Snatch Push Press + 1 Pause Overhead Squat: 4 sets @ 70% Rest 90-120 seconds between sets. 4) Push Jerk: 4 sets of 2 @ 70% Rest 90-120 seconds between sets. 5) Jumping Back Squat: 3 sets of 3 @ 20% of Back Squat Rest 90-120 seconds between sets. 6) 3 Supersets of: 1 minute Belt Squat Marching 20 Hip Extensions  15 Sumo Stance Good Mornings Rest 2-3 minutes between sets. Not for time, but move with intent from one movement to the next. Add load on the Hip Extension as deemed fit. Focus on position over loading…

*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…