Category: Competition

WOD: 1) Row – 7 sets of: 50 Calories @ “100%” 25 Calories @ “60%” Goal is for maintainable consistent paces. For example 1,500 Calorie Pace on the 50, 900 Calorie Pace on the 25. 2) Back Rack Box Squat: 10-10-8-8-6 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. 3) Front Rack Box Step-ups: 8/side Every 2:30 x 4 sets Use the same box height you used…

WOD: 1) Every 6:00 x 10 sets: 1 – 50 Wall Balls 30/20 2 – 20 Muscle-ups 3 – 50/35 Calories Assault Bike 4 – 30 Clean and Jerks 135/95 5 – 300 Double-unders 6 – 300ft Handstand Walk 7 – 15 Snatches 225/155 8 – 50 Chest-to-bar Pull-ups 9 – 50 Handstand Push-ups 10 – 75/60 Calorie Row Keep track of time to complete each piece, and total work time for all 10 pieces. Scale as needed, nothing should take more than 4 minutes. Handstand Walk must be done in 25ft Unbroken segments. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*We are changing our client management software HERE…Mindbody will be shut down the end of this week, PLEASE transfer your information. WOD: 1) Muscle Clean + Push Press: Every 1:00 x 7 sets Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 2) Power Clean + Push Jerk: Every 1:00 x 7 sets Continue to build loading from your Muscle Clean + Push Press. 3) Clean and Jerk: Every 1:00 x 7 sets Continue to build loading from your Power Clean + Push Jerk. 4) C2 Bike – Ride Simulation: 0:00 – 5:00 – Easy @ Damper 1 5:00 – 15:00 – Moderate @ Damper 2 15:00 – 30:00 – :20 @ Hard/:40 @ Moderate Damper 3 30:00 – 40:00 – Moderate @ Damper 2 40:00 – 45:00 – Hard @ Damper 4 45:00 – 50:00 – Moderate @ Damper 1 50:00…

*We are changing our client management software HERE…Mindbody will be shut down the end of this week, PLEASE transfer your information. 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…

*We are changing our client management software HERE…Mindbody will be shut down the end of this week, PLEASE transfer your information. WOD: 1) Trap Bar Deadlift: Heavy Single + 3×3 @ 85-90% Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit. 2) Close Grip Bench Press: 6 sets of 4 Warm-up as needed. Rest 2-3 minutes between sets. All sets within 85% of your heaviest for the day. 3) 21 minute EMOTM: 1 – 50ft Handstand Walk 2 – 1-5 Paralette Handstand Push-ups 3 – 30 second Ring Dip Support Warm-up as needed. Pick efforts you can maintain for all 7 cycles. HSPU’s can be Kipping or Strict, you choose the deficit. 4)  Ski Erg: 30 minutes @ Easy>Moderate Don’t crush yourself. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE