Category: Competition

*We are changing our client management software 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…

*We are changing our client management software HERE WOD: 1) Split Jerk: 1 Rep Every 1:00 x 15 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. No more than 1 miss. 2) Push Press: 3 sets of 10 Warm-up as needed. Rest 3 minutes between sets. Heavy as possible. 3) Deficit Deadlift 2″: Heavy Single, then 3×3 @ 80-90% Warm-up as needed. Rest as needed between sets. 4) Every 4:00 x 6 sets: 2 Power Clean + 2 Squat Clean + 2 Hang Power Clean + 2 Hang Squat Clean Warm-up as needed. This should be perform as a Touch-and-Go complex. Build as heavy as deemed fit. 5) 3 rounds AQAP: 100ft Handstand Walk 15 Strict Handstand Push-ups 25 Push-ups 400m Easy Recovery Jog While this is for time, the emphasis should be on the gymnastics. Run slow so you can…

*We are changing our client management software HERE WOD: 1) 18 minute EMOTM: 1-3 – 40 seconds Ski/Bike/Row/Run 4-6 – 5-10 Triple-unders 7-9 – 3 Double KB Snatch + 3 Double KB Overhead Squat + 3/side Double KB Alternating Lunge Pick reps output you can maintain for both cycles. This is warm-up/skill work, treat it as such, the goal isn’t to crush you. 2) Every 1:30 x 7 sets: Muscle Snatch + 2 Snatch Balance + Snatch Push Press Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 3) Every 1:30 x 7 sets: Halting Power Snatch + Hang Snatch + Overhead Squat Continue to build loading from Complex 1. Halt just below the knee for 3 seconds on the first rep. 4) Every 8:00 x 4 sets: 20 Box Jump Overs 24/20 20 GHD Sit-ups 20 Wall Balls 30/20 20 Chest-to-bar Pull-ups *Rotate the order of…

*We are changing our client management software HERE WOD: 1) Row – 5 sets of: 3 minutes Easy 2 minutes Moderate 1 minute Hard Pick consistent paces for all 5 sets. This is a continuous 30 minutes piece. Easy, Moderate, Hard, should be even 15 second jumps. For instance your paces might be 2:15>2:00>1:45. 2) 1+1/4 Back Squat: 3 Reps Every 2:00 x 4 sets Warm-up as needed. Start around 60-70% of your 1RM. For the 1/4 Squat you should be coming up just past parallel and then back down into the bottom. Reference 3/12/18 for loading. 3) 1+1/4 Front Squat: 3 Reps Every 2:00 x 4 sets Warm-up as needed. Start around 60-70% of your 1RM. For the 1/4 Squat you should be coming up just past parallel and then back down into the bottom. Reference 3/12/18 for loading. 4) Back Box Step-ups: 5/side Every 2:00 x 4 sets Start light, focus on positioning over load. Perform all reps…

*We are changing our client management software HERE WOD: 1) EMOTM Until Failure: 20 Double-unders + 1 Squat Clean Thruster 155/155 Add 10/5 each minute until you can make the lift. You may make multiple attempts within the minute. No Thruster Jerks. 2) AQAP: 21 Overhead Squats 155/105 15 Muscle-ups 1000m Assault Bike 15 Overhead Squats 155/105 12 Muscle-ups 1000m Assault Bike 9 Overhead Squats 155/105 9 Muscle-ups 1000m Assault Bike Scale as needed. 3) AQAP: 50ft Front Rack Lunge 225/155 9 Paralette Handstand Push-ups 50ft Front Rack Lunge 225/155 6 Paralette Handstand Push-ups 50ft Front Rack Lunge 3 Paralette Handstand Push-ups Scale as needed. 4) AQAP: 25-20-15-10-5 Bar Facing Burpees 5-4-3-2-1 Rope Climbs 15ft Maintain new standard released for this years Open for the Bar Facing Burpees. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE