Category: Competition

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 – 8:00 – 8 minute AMRAP: 20 Alternating Plank Shoulder Taps 15 Russian Kettlebell Swings  10 Band Pull-Aparts 1 minute Ski/Bike/Row Increase pace and intensity each round as deemed fit to get yourself good and warm. 1b) 12:00 – 30:00 – Every 2:00 x 9 sets: Sets 1-3 (12:00 – 18:00) – 5 Power Clean + 5 Push Jerk Sets 4-6 (18:00 – 24:00) – 3 Power Clean + 3 Push Jerk Sets 7-9 (24:00 – 30:00) – 1.1 Power Clean + Push Jerk First 6 sets are performed as 5 Power Clean into 5 Push Jerk, and 3 +3, respectively. These are all mean to be cycled, the goal is to have little to no pause on the barbell movement. The last 3 sets are done as 2 x Power Clean + Push Jerk with a drop in between, taking 5…

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 1 Inchworm + 5/side Worlds Greatest Stretch Station 2 – 5 Snatch High-Pulls + 5 Hang Muscle Snatch + 5 Overhead Squat Station 3 – 40 seconds Ski/Bike/Row Athletes in Move/Power use a PVC Pipe for Warm-up, athletes in Sport/Comp use a Barbell. 1b) 11:00 – 18:00 – Every 1:00 x 7 sets:  1 Snatch High-Pull + 1 Muscle Snatch + 1 Overhead Squat 3 different complexes for you today, starting with this focusing on lighter loads and positioning. Start with around 50% of your 1RM Snatch on the bar and build as deemed fit. Make sure on the High-Pull you’re using loads that allow you to get the sternum. Rest on the floor between the High-Pull and Muscle Snatch. 1c) 18:00 – 25:00 – Every 1:00 x 7 sets:  1 Snatch…

WOD: 1a) 0:00 – 6:00 – 6 minute AMRAP: 5 Table-Top Up-Downs 10 Hanging Hollow Rocks 15 Air Squats 30 seconds Pogo’s Focus on good range of motion and position. On the Pogo’s really focus an emphasize on the jump/bounce coming entirely from the Feet/Ankles/Calves, don’t bring the Hip Flexor into the equation. 1b) 11:00 – 25:00 – Every 2:00 x 7 sets: 3 Box Jumps + 3 Front Squats Start with a comfortable Box Jump height, and work to build the height through the course of the sets…the goal isn’t to max out the Box Jump height, but to work to something that is moderately challenging. For the Front Squats work to get around 60-70% on the bar to start and build each set as deemed fit. Work to make sure the transition from Box Jump to Front Squat is as short as possible….

WOD: 1a) 0:00 – 10:00 – 10 minute AMRAP: 1 minute Ski/Bike/Row 10 Russian Kettlebell Swings 10/side Staggered Stance Good Mornings 5 Cat Cows 5/side Alternating Scorpions Get those Hamstrings and Back ready to go. Increase the tempo on the machine each round to get your cardiovascular system prepped and ready. 1b) 15:00 – 27:00 – 12 minute AMRAP: 21 Deadlifts 225/155 15 Burpee Lateral Bar Hops 9 Calories Ski/Bike/Row Scale as needed. 1c) 27:00 – 35:00 – 8 minutes to Establish: 1RM Clean Take as many attempts as you want. Any type of Clean is acceptable. 1d) 35:00 – 45:00 – 10 minute AMRAP: 20 Hang Power Cleans 95/65 50 Double-unders Scale as needed. Loading should allow unbroken sets for the Hang Power Cleans. Accessory: 2) Monostructural Conditioning – Assault Bike: 30 sets of – 1 minute Work Wattage/1 minute 50% of Work Wattage Pick paces that…