Category: Competition

WOD: 1) “Triple 3” – AQAP: 3000m Row 300 Double-unders 3 mile Run Have fun! 2) Halting Jerk: 5 sets of 2 Warm-up as needed. Rest 90-120 seconds between sets. Hold the bottom of the dip for 2-3 seconds. Build as heavy as deemed fit. 3) Every 1:30 x 7 sets: 3 Position Power Clean + Push Jerk Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. This should be perform as Hi-Hang, Above the Knee Hang, Floor, and finishes with 1 Push Jerk. 4) Every 1:30 x 7 sets: Clean + 3 Front Squats Continue building load from complex 1. Build as heavy as deemed fit. 5) AQAP: 80 Calorie C2 Bike 40 Thrusters 95/65 20 Muscle-ups Scale as needed. 6) D-Ball Bear Hug Reverse Walking Lunge: 6 x 50ft Rest 2-3 minutes between sets. Heavy as possible Unbroken. 7) Cable Hamstring…

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: 1) Behind the Neck Jerk: 4 sets of 4 Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit. 2) Halting Jerk Dips: 4 sets of 3 @ 110-130% Warm-up as needed. Rest 90-120 seconds between sets. Hold the bottom of the dip for 3 seconds. 3) Every 4:00 x 5 sets: 9 Deadlifts + 6 Hang Power Cleans + 3 Push Jerk Performed as a T+G Complex. Build as heavy as deemed fit. 4) Snatch Grip Deadlift: Heavy Single + 3×3 @ 85-90% Warm-up as needed. Rest 2-3 minutes between sets.  5) Strict Deficit Handstand Push-up: 7 sets of 3 Rest 90-120 seconds between sets. Build to a max deficit. 6) Ring Push-ups: 8 sets of :20/:10 Max Reps. 7) Strict Toes-to-bar: 3 sets of 15 Rest 90-120 seconds between sets. Use a stall bar if you have one. For results post detailed weights, reps,…

WOD: 1) 18 minute EMOTM: Minutes 1-3 – 40 seconds Ski/Bike/Row/Run Minutes 4-6 – 1 round of Strict “Cindy” Minutes 7-9 – 5-10 Triple-unders Pick efforts/output you can maintain for both cycles through. 2) 3-Position Muscle Snatch: Every 1:00 x 7 sets Warm-up as needed. Start around 50%, build as deemed fit. This should be done as Hi-Hang, Above the Knee, Floor. 3) 2-Position Power Snatch: Every 1:00 x 7 sets Continue to build loading from the Muscle Snatch. This should be done as Hang, and Floor. 4) Snatch: Every 1:00 x 7 sets Continue to build loading from the Power Snatch. 5) Every 8:00 x 4 sets: 100 Double-unders 3 Legless Rope Climbs 15ft 10 Hang Squat Clean Thrusters 135/95 Keep track of time to complete each set. Scale as needed. Efforts shouldn’t be any longer than 4 minutes. 6) Medball Muscle-up: 10 minute EMOTM Pick reps/weights you…

WOD: 1) 5 rounds of: 20/15 Calories Row 20/15 Calories Ski 2 minutes Rest 20/15 Calories Ski 20/15 Calories Row 2 minutes Rest Work for maintainable paces. 2) Back Rack Box Squat: 10-8-8-6-4 Every 2:30 x 5 sets Warm-up as needed. Use a box height that puts you at parallel or just above. We will be doing box squats for the next 8 weeks so remember what you’re setup is. In addition don’t be afraid to play around with your stance, standing a little wider is a good fit for Box Squatting and will help you get some more Hamstring Engagement. Remember the goal is to reach back for the box, get those hamstrings involved, not just sit straight down and make it all quads. Reference last week for loading. 3) Single Arm Overhead Kettlebell Box Step-ups: 8/side Every 2:30 x 4 sets Use the same box height you used to Box…