Category: Competition

WOD: Session A: 1) Power Clean: 5 sets of 3 @ 70% Warm-up as needed. Drop and reset between each rep. Rest 2-3 minutes between sets. 2) Push Jerk: 5 sets of 3 @ 60% (Of Split Jerk) Warm-up as needed. Use blocks or perform from a rack. Rest 2-3 minutes between sets. 3) Push Press: 5 sets of 5 @ 70% Warm-up as needed. Rest 2-3 minutes between sets. 4) Dumbbell Bench Press: 4 sets of 10 Warm-up as needed. Rest 2-3 minutes between sets. Heavy as possible. 5) Single Arm Kettlebell Overhead Carry: 8 x 50ft/side Rest 60 seconds between sides. Heavy as possible. Session B: 1) Assault Bike: 20 x 1:00 Watts @ Bodyweight/1:00 Watts @ 2x Bodyweight This should be consistent all the way through, no change in the two paces. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*New block of programming starts today. This will last 12 weeks until the beginning of January. Olympic Lifting 5 days/week, you’ll have 3 days of gymnastics work, and we’ll be building volume of traditional CrossFit conditioning over the next 12 weeks. Programming will be written out in two different sessions, they can be done in either order depending on where your priorities are. WOD: Session A: 1) Snatch: 4 sets of 3 @ 70% Warm-up as needed. Rest 2-3 minutes between sets. Drop and reset on the floor between reps. All reps full Squat. 2) Snatch Pull: 4 sets of 3 @ 90% Rest 2-3 minutes between sets. Reset on the floor between each rep, no T+G. Use straps if you need them/have them. 3) Back Squat: 5 sets of 6 @ 70% Warm-up as needed. Rest 2-3 minutes between sets. 4) Stiff Leg Deadlift: 3 sets of 5…

*Fall Wholeness Challenge Sign-up HERE WOD: Session A: Session A: 1) Run: A) 5:00 Easy Warm-up B) 5 sets of – 700m @ 80% – 300m Active Recovery Work for consistent paces across each respective piece. Distance references if you are changing modalities HERE Session B: 1) Strict Press: 5 @ 70% 5 @ 80% 3 @ 85% 2 @ 90% 1 @ 95-105% 1 @ 95-105% Rest 2-3 minutes between sets. Two heavy singles to finish…only go for the 2nd one if needed to get to your current max/daily max, or if your PR and have more in the tank then go for another one. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Fall Wholeness Challenge Sign-up HERE WOD: Session A: 1) Run: A) 5:00 Easy Warm-up B) 5 sets of – 700m @ 80% – 300m Active Recovery Work for consistent paces across each respective piece. Distance references if you are changing modalities HERE Session B: 1) Front Squat: 5 @ 70% 5 @ 80% 3 @ 85% 2 @ 90% 1 @ 95-105% 1 @ 95-105% Rest 2-3 minutes between sets. Two heavy singles to finish…only go for the 2nd one if needed to get to your current max/daily max, or if your PR and have more in the tank then go for another one. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE https://www.youtube.com/watch?v=9M8X_bs_fzI

*Fall Wholeness Challenge Sign-up HERE WOD: 1) Swimming: A) 300m As…      2 x      50m Catch-up      50m Finger Tip Drag      50m Sculling B) 8x50m Freestyle Counting Strokes – Rest 1:00 (Goal number 10-14 per length) C) 3x200m Freestyle @ 70% – Rest 1:00 D) 3x100m Freestyle @ 75% – Rest :45 E) 3x50m Freestyle @ 80% – Rest :30 F) 400m Freestyle Arm w/ Buoy and Paddle – Breathing 5×1 G) 1x25m Butterfly for time * Movements for Friday… – Fitness – Push/Pull/Trunk – Ring Row + Thruster + D-Ball – Sport/Competition – Pull-up + Thruster + Squat Clean For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE