Category: Competition

WOD: 1) AQAP: 4000m C2 Bike 2000m C2 Row 1000m C2 Ski Have fun and hit it hard. 2) Jerk Balance: 5 sets of 3 Warm-up as needed. Rest 90-120 seconds between sets. 3) 2 Clean High-Pull + Muscle Clean + Push Press: Every 1:30 x 7 sets Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Reset on the floor between each rep. 4) Power Clean + Clean + Jerk: Every 1:30 x 7 sets Continue to build loading from the first complex. Drop and reset between the Cleans. 5) 10 minute AMRAP: 21-15-9 Wall Balls 30/20 21-15-9 Dumbbell Deadlifts 70/50 21-15-9 Chest-to-bar Pull-ups Scale as needed. 6) D-Ball Bear Hug Step-ups: 4 sets of 10/side Rest 2-3 minutes between sets. Set the box height so hip and knee are in line. Alternate legs each rep. 7) Single Leg Kettlebell Deadlift: 3 sets…

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) Push Jerk + Split Jerk: 7 sets Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit. 2) Snatch Grip Push Press: 4 sets of 6 Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit. 3) Every 3:00 x 6 sets: 5 T+G Squat Snatch Warm-up as needed. Build as heavy as deemed fit. The goal should be true T+G, no stopping the bar anywhere aside from a brief pause overhead. 4) Sumo Deadlift: Heavy Single + 3×3 @ 90% of Heavy Single Warm-up as needed. Build as heavy as deemed fit. Rest 2-3 minutes between sets. 5) 7 sets of: 3 Paralette Handstand Push-ups + 7 Tempo Paralette Push-ups Rest 2-3 minutes between sets. Push-ups should be a 3 second descent then explosive drive-up. You choose the deficit on the HSPU and whether you want to…

WOD: 1) 21 minute EMOTM: 1 – 40 seconds Ski/Bike/Row/Run 2 – Handstand Walk Obstacles 3 – 3/side Dumbbell Squat Snatch Pick reps, weights, output that you can maintain. You come up with your own Handstand Walk Obstacles. 2) 2 Snatch High-Pull + Muscle Snatch + Overhead Squat: Every 1:30 x 7 sets Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 3) Power Snatch + Snatch + Hang Snatch: Every 1:30 x 7 sets Continue to build loading from Complex 1. No dropping the bar after the Snatch. 4) 2-2-2-3 minute AMRAP – 1 minute Rest: 5 Bar Muscle-ups 50 Double-unders Max Thrusters 135/95 Scale as needed. 5) AQAP: 5 Legless Rope Climbs 5 Short Rope Rope Climbs 5 Rope Climbs Short Rope you may use legs once able. 6) 4 sets of: 5 Strict Chin-ups + 20 Wide Grip Lat Pull-downs Load Chin-ups…

WOD: 1) Concept 2 Bike – 12 sets of: 500m Easy 500m Hard This is a continuous 12,000m piece, work to maintain equal paces each round. 2) Tempo Back Squat: 3 Reps Every 2:00 x 4 sets Warm-up as needed. Start around 60-70% of your 1RM. Build only as heavy as you can maintain tempo. Tempo should be 3 seconds into the hole and fast up. Reference 3/5/18 for loading. 3) Tempo Front Squat: 3 Reps Every 2:00 x 4 sets Warm-up as needed. Start around 60-70% of your 1RM. Build only as heavy as you can maintain tempo. Tempo should be 3 seconds into the hole and fast up. Reference 3/5/18 for loading. 4) Back Rack Reverse Lunge: 5/side Every 2:00 x 4 sets Start light, focus on positioning over load. Alternate legs each rep. Build as heavy as deemed fit. Reference 3/5/18 for loading. 5) 4 rounds AQAP: 5 Dumbbell Power Cleans…