Category: Competition

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 6/side Pause Shoulder Plank Taps 6 Alternating Barbell/PVC Romanian Deadlifts 6 PVC Shoulder Pass Throughs 6 Wide Stance Air Squats Get things moving and opened up. Take your time, especially if you’re feeling tight from yesterday. 1b) 10:00 – 20:00 – Every 1:00 x 10 sets: 1 Halt at Knee Snatch Pull + 1 Hang Power Snatch + 1 Overhead Squat Yesterday’s workout was very demanding. Use today to work on your lifts at moderate loading 60-80%, don’t go crazy trying to max out, focus on making each lift as clean and crisp as possible. Hold at the Knee for 2-3 seconds on the Halting Pull before finishing the lift. 1c) 20:00 – 30:00 – Every 1:00 x 10 sets: 1 Halt At Knee Clean Pull + 1 Hang Power Clean Yesterday’s workout was very demanding. Use…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 15 Russian Kettlebell Swings 10 Air Squats 5 Burpees Right into the workout today so you’ve got a fully dynamic warm-up. Load as deemed fit for the Swings and get your body ready to go. 1b) 10:00 – 45:00 – “Hawks” – AQAP: 1000m Row/Ski or 2000m C2 Bike or 2500m Assault Bike 50 Deadlifts 225/155 50 Thrusters 95/65 50 Box Jumps 30/24 50 Burpees 50/side Alternating Plate Overhead Lunges 45/25 100 Double-unders Scale as needed. Hard to believe it’s been 10 years since such we lost such an awesome person. A best friend, adventurer, competitor, and all around awesome man who is still sorely missed and always remembered. Get after it today, and remember, you get to do this, no one is forcing you to do it. Accessory: 2) Weightlifting – Every 1:00 x 14 sets:…

WOD: 1a) 0:00 – 8:00 – 8 minute AMRAP: 20 Box Step-ups 10 Dumbbell Romanian Deadlifts 5 Burpees 3 Inchworm w/Push-up Increase or add loading to Step-ups and RDL’s through each round as deemed fit. 1b) 12:00 – 24:00 – 12 minute AMRAP: 9 Ring Push-ups 6 Dumbbell Hang Power Cleans 50/35 3 Dumbbell Box Step-Overs  50/35 @ 24/20 Dumbbells are held in the Farmers/Hang position. Scale as needed. 1c) 27:00 – 36:00 – 9 minute AMRAP: 18 Ring Push-ups 12 Dumbbell Hang Power Cleans 50/35 6 Dumbbell Box Step-Overs 50/35 @ 24/20 Dumbbells are held in the Farmers/Hang position. Scale as needed. 1d) 39:00 – 45:00 – 6 minute AMRAP: 36 Ring Push-ups 24 Dumbbell Hang Power Cleans 50/35 12 Dumbbell Box Step-Overs 50/35 @ 24/20 Dumbbells are held in the Farmers/Hang position. Scale as needed. Accessory: 2) Weightlifting – Every 2:00 x 7 sets: 3-Position Squat…

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 5 Banded Monsters Steps, Right, Left, Front, Back 5 Pause Goblet Squats 20 Glute Bridge-ups Keep the mini-band on around the knees during the Glute Bridge-ups. 1b) 11:00 – 29:00 – Every 2:00 x 9 sets: Sets 1-3 (11:00 – 17:00) – 5 Front Squats + 5 Strict Chin-ups Sets 4-6 (17:00 – 23:00) – 3 Front Squats + 3 Strict Chin-ups Sets 7-9 (23:00 – 29:00) – 1 Front Squats + 1 Strict Chin-ups Start around 50-60% of your 1RM Front Squat and build as deemed fit. For the Chin-ups add load or add assistance as deemed fit. 1c) 33:00 – 45:00 – 3 rounds AQAP: 21 Overhead Squats 95/65 15 Toes-to-bar 15 Overhead Squats 95/65 9 Bar Muscle-ups Scale as needed. Accessory: 2) Monostructural Conditioning – Row: A – Every 1:00 x 10 sets – 20…

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…