Category: Competition

WOD: 1a) 0:00 – 8:00 – 8 minute AMRAP: 1 minute/side Samson Stretch Then… AMRAP… 30 seconds Ski/Bike/Row 5 Air Squats Normal Width 5 Air Squats Wide Width 5 Air Squats Narrow Width 10 Banded Glute Bridge-ups 10/side Banded Clam Shells Get those legs warm and ready to go. Lots of Squatting today! 1b) 12:00 – 24:00 – Every 2:00 x 6 sets: 5 Back Squats Start around 60-70% of your 1RM and build as deemed fit. Goal for the day is two moderate sets, two moderately heavy sets, and two heavy sets, how they’re ordered doesn’t matter, that’s your goal output for the day. 1c) 24:00 – 32:00 – Every 1:00 x 8 sets: 8-16 Alternating Pistol Squats Depending on your proficiency in this movement this is an opportunity to either work on the skill of the movement if you’re just learning it or you…

WOD: 1a) 0:00 – 8:00 – 8 minute AMRAP: 5/side Single Arm Kettlebell Upright Row 10 Scapula Pull-ups 15 Banded “No Money’s” 30 seconds Ski/Bike/Row Get some blood flowing, increase the intensity on the machine each round to get your cardiovascular system primed. 1b) 12:00 – 22:00 – Every 1:00 x 10 sets: 5 Strict Pull-ups + 10 Burpees Focus here is on understanding how to pace, and getting some Strict Pulling work under a little fatigue. Use band assistance as needed, stimulus we’re after is that all sets of the Pull-ups should be unbroken, we’re not looking for you to approach failure. Pick a Burpee quantity that you feel you can maintain. We’re looking for a total work output of around 40 seconds. This should be hard, and get you breathing, but you should not finish this tapped out at a max heart rate….

WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 45 seconds Single-unders Station 2 – 5/side Tall Kneeling Kettlebell Strict Press Station 3 – 5 Muscle Cleans + 5 Front Squats Athletes in Move/Power use a PVC Pipe or empty Barbell. Athletes in Sport Comp, perform you first round with an empty barbell and add loading as deemed fit for additional warm-up. 1b) 14:00 – 34:00 – Every 4:00 x 5 sets: 0:00 – 1:00 – 100 Double-unders 1:15 – 1 Squat Clean 1:30 – 1 Squat Clean 1:45 – 1 Squat Clean 2:00 – 1 Squat Clean 2:15 – 1 Squat Clean 2:30 – 1 Squat Clean This is a battery piece designed to work on your pacing with the bar. In the 4 minute interval, perform the prescribed Double-unders in the minute (if you’re not proficient with the…

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: 2 minutes Ski/Bike/Row Then…AMRAP 5 Pause Scapula Pull-ups + 5 Hollow Rocks 10 Alternating Toe-Ups 15 Banded Lat Press Downs Focus on good activation and getting your shoulders prepped for the day’s work. 1b) 12:00 – 20:00 – Every 1:30 x 5 sets – 2 rounds of: 1-5 Bar Muscle-ups + 5 D-Ball Over the Shoulder Every 1:30 you are performing 2 rounds of the prescribed work, so a total of 10 rounds of the two movements. Be mindful of what your capacity is like and what you are able to do. This is a great opportunity for those just developing their first Bar Muscle-ups to sneak them into something without having to worry about drastically bring the intensity down in a workout. Load the D-Ball as deemed fit. 1c) 20:00 – 27:30 – 5 sets of…