Category: Competition

WOD: 1) Assault Bike: 15 sets 1:00 Nasal Breathing Only 1:00 Normal Breathing at Nasal Breathing Pace Consistent pacing across all 15 sets. 2) Box Back Squat: 3 Reps Every 2:00 x 4 sets Warm-up as needed. Start around 80% of your 1RM. Build as heavy as deemed fit. Setup box so you are sitting to Parallel. 3) Box Front Squat: 3 Reps Every 2:00 x 4 sets Warm-up as needed. Start around 80% of your 1RM. Build as heavy as deemed fit. Setup box so you are sitting to Parallel. 4) Back Rack Split Squats: 5/side Every 2:00 x 4 sets Start light, focus on positioning over load. Perform all reps on 1 leg before switching to the other.  5) Cable Hamstring Curl: 4 sets of 15 Rest 90-120 seconds between sets. Heavy as possible. 6) Reverse Hyper: 3 sets of 20 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts,…

WOD: 1)  3 rounds AQAP: 5 Squat Snatch 185/135 4 Squat Snatch 205/145 3 Squat Snatch 225/155 2 Squat Snatch 245/165 1 Squat Snatch 265/175 Rest 5 minutes Ideally setup 5 separate bars so you can focus as much as possible on the work and not changing plates. Scale as needed. 2) 3 rounds AQAP: 9 D-Ball Over the Shoulder 150/100 15 Strict Handstand Push-ups 21/15 Calories Assault Bike Scale as needed. 3) 5 rounds AQAP: 400m Run 10 Burpee Box Jump Overs 24/20 Scale as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*The Open is HERE…a reminder from last year. There will be no classes Friday night through 3/23, however please feel free to come in and train or hop in on the open workout next to our participants. WOD: 1) “18.5” – 7 minute Up Ladder: 3 Thrusters 100/65 3 Chest-to-bar Pull-ups Have fun. 2) Muscle Clean + Hang Muscle Clean + Front Squat + 2 Push Press: Every 1:30 x 7 sets Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 3) Clean + Clean + Jerk: Every 1:30 x 7 sets Continue to build loading from complex 1. Drop and reset between Cleans. All Cleans full Squat. 4) Front Squat: 3 sets of 10 Rest 2-3 minutes between sets. Heavy but not maximal. 5) Run: 8 x 400m Rest 3 minutes between sets. Hard, but maintainable efforts. 6) Reverse Hyper: 3 sets of 20 Rest…

*The Open is HERE…a reminder from last year. There will be no classes Friday night through 3/23, however please feel free to come in and train or hop in on the open workout next to our participants. 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…

*The Open is HERE…a reminder from last year. There will be no classes Friday night through 3/23, however please feel free to come in and train or hop in on the open workout next to our participants. WOD: 1) Incline Bench Press: 4 sets of 6 Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit. 2) 2 Power Clean + 2 Hang Squat Clean + 2 Thrusters: Every 4:00 x 6 sets Warm-up as needed. Build as heavy as deemed fit. Performed entirely as a complex. 3) Behind the Neck Jerk: 5 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Perform in your Jerk grip. Build as heavy as deemed fit. 4) Deadlift: 5 @ 60-65% 5 @ 60-70% 5 @ 65-75% 5 @ 70-80% Rest 2-3 minutes between sets. Pick weights based on a feel. 5) Paralette Handstand Push-ups: 7 sets…