Category: Competition

*Games Fundraiser HERE **Help Us Grow Our Brand 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…

*Games Fundraiser HERE **Help Us Grow Our Brand HERE WOD: 1) Incline Bench Press: 5 sets of 8 Warm-up as needed. Rest 2-3 minutes between sets. You choose the incline angle. 2) AQAP: 400m Kettlebell Farmers Carry 70/53 200m Sled Drag 245/175 100m Sandbag Carry 200/150 Scale as needed. 3) 28 minute EMOTM: 1 – 5-10 Strict Ring Dips 2 – 100ft Bear Crawl 3 – 10-20 Freestanding Handstand Hold 4 – 10-20 Calories Ski Erg Pick efforts/reps that you can maintain for all 7 cycles. For the Bear Crawl go slow, focus on getting maximal loading into your shoulders. 4) Strict Toes-to-bar: 4 sets of 10-15 reps Rest 90-120 seconds between sets. Use a stall bar if you have one. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Games Fundraiser HERE **Help Us Grow Our Brand HERE WOD: 1) Muscle Snatch: 3×2, 4×1 Every 1:00 x 7 sets Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Reset on the floor between the doubles. 2) Power Snatch: Every 1:00 x 7 sets Continue to build loading from Part 1. 3) Snatch: Every 1:00 x 7 sets Continue to build loading from Part 1. 4) 4 sets of: 100 Double-unders 75 Air Squats 50 Kettlebell Swings 53/35 25 Burpees Rest 5 minutes between sets. Keep track of time of each round. 5) Bar Muscle-up w/Medball: 10 minute EMOTM Hold ball between knees or feet. Pick reps/output you can maintain for all 10 sets. 6) 5 sets of: 5 Strict Ring Pull-ups + 15 Seated Wide Grip Cable Row Rest 3 minutes between sets. Add load for the Ring Pull-up as deemed fit. For results post detailed…

*Games Fundraiser HERE **Help Us Grow Our Brand HERE WOD: 1) 3 sets: 100m Run at Fast Pace  100m Easy Run  100m Run at Fast Pace  200m Easy Run  100m Run at Fast Pace  300m Easy Run  100m Run at Fast Pace  400m Easy Run  200m Walk Workout Details & Pacing: This workout totals 4800m and has 2 different paces. Each athlete will pick their fast and easy run paces.  Workout Focus: Record your total time for each set. Your objective is to match the Set 1 total 1400m time with Sets 2 and 3.  HELPFUL HINT: Target a fast pace that is faster than your 1-mile PR pace but slower than your 400m PR pace. Workout from Chris Hinshaw. 2) Back Rack Box Squat: 10-8-6-4-2 Every 2:30 x 5 sets Warm-up as needed. Use a box height that puts you at parallel or just above. We will…

*Games Fundraiser HERE **Help Us Grow Our Brand HERE WOD: 1) AQAP: 5 Snatches 185/135 10 Overhead Squats 185/135 4 Snatches 205/145 8 Overhead Squats 205/145 3 Snatches 225/155 6 Overhead Squats 225/155 2 Snatches 245/165 4 Overhead Squats 245/165 1 Snatch 265/175 2 Overhead Squats 265/175 Scale as needed. 2) AQAP: 400m Run 5 Legless Rope Climbs 15ft 30 Power Cleans 135/95 800m Run 30 Power Cleans 135/95 5 Legless Rope Climbs 15ft 400m Run Scale as needed. 3) 3 rounds AQAP: 500m Ski Erg 100m D-Ball Bear Hug Carry 150/100 40 Alternating Pistol Squats Scale as needed. 4) Kipping Paralette Handstand Push-ups: 30 Reps You choose the deficit. Do something you can do 8-10 reps to start. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE