Category: Competition

WOD: 1) 0:00 – 15:00 – 12-9-6 – AQAP: Power Cleans 225/155 Deficit Handstand Push-up 8″ Scale as needed. 2) 15:00 – 30:00 – 5 rounds AQAP: 20 Wall Balls 20/14 10 Burpee Box Jump Overs 24/20 Scale as needed. 3) 30:00 – 45:00 – AQAP: 10-8-6-4-2 Muscle-ups 5-4-3-2-1 Squat Snatch 225/155 Scale as needed. 4) 45:00 – 60:00 – 4 rounds AQAP: 400m Run 75 Double-unders Scale as needed.  For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

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 Part 1. 3) Clean and Jerk: Every 1:00 x 7 sets Continue to build loading from Part 2. 4) Row: 20 x 250m Rest 90 seconds between sets. Fastest consistent paces is the goal. For results post detailed weights, reps, times, thoughts, etc. for all work completed 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 should leave you feeling energized at the…

WOD: 1) Strict Handstand Push-ups: 10-9-8>3-2-1 Unbroken This is for time. If you break a set you must rest and re-start the set. 2) Dumbbell Bench Press: 4 sets of 10 Rest 2-3 minutes between sets. Heavy as possible. 3) Push Press: 4 sets of 3 Rest 2-3 minutes between sets. Heavy as possible. 4) Deadlift: 5 @ 60-65% 3 @ 65-75% 2 @ 75-85% 2 @ 85-95% 1 @ 90-100% 1 @ 95-105% Last day of this Deadlift cycle, get after that single if you haven’t attacked it already this cycle. If you hit a PR in 2 of the other attempts the last 12 weeks, don’t be afraid to step back and keep the last single in that 90-95% range. 5) AQAP: 20,000m Concept 2 Bike Treat this as a time trial, working right at your threshold. If you’re not smashed when you finish this you…

WOD: 1) Muscle Snatch + Overhead Squat: 3×2, 4×1, Every 1:30 x 7 sets Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Drop and reset on the doubles. 2) Power Snatch: Every 1:00 x 7 sets Continue to build loading from Part 1. 3) Snatch: Every 1:00 x 7 sets Continue to build loading from Part 2. 4) Every 6:00 x 5 sets: 20/15 Calories Ski Erg 20 Kettlebell Swings 70/53 20 Burpees Scale as needed. Goal is for these to be roughly equal work to rest. 5) 5 sets of: 5 Strict Chest-to-bar Pull-ups 2 Rope Climbs 15ft 50ft Hand-Over-Hand Sled Pull Rest 3 minutes between sets. These are for time. Load the sled as deemed fit. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE