Category: Competition

WOD: 1a) 0:00 – 8:00 – 8 minute AMRAP: 10 Banded Face-Pulls 10 Banded Pull-Aparts 10 Banded Upright Rows 10 Scapula Pull-ups 10 Alternating Plank Up/Downs 30 seconds/side Dumbbell/Kettlebell Single Arm Overhead Support Focus on good activation on the banded movements and take your time with them. Increase the load on the Overhead Support through as you work through multiple rounds of this. 1b) 13:00 – 28:00 – Every 1:30 x 10 sets: Station 1 – 8 Clean Grip Bench Press Station 2 – 8 Clean Grip Bent Over Supinated Rows Warm-up to moderate loading for your first sets. We want you working with loading that you can at least maintain or build upon. For both movements you a grip width that matches your Clean. Work to keep the Supinated Rows relatively strict, a little hip movement/assistance is acceptable for today for the last couple…

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: 1a) 0:00 – 7:00 – 7 minute AMRAP: 1/side Turkish Get-up 3 Inchworm + Push-up 10 Table Top Up Downs 10 Air Squats 30 seconds Ski/Bike/Row Take your time with your first 3 movements, focusing on good range of motion and opening up positions For the Machine work to increase the tempo each round. 1b) 12:00 – 26:00 – Every 2:00 x 7 sets: 3 Thrusters + 3 Push Press The Thrusters and Push Press are to be performed as a complex. Start with a comfortable loading and build as deemed fit. Establish a heavy set for the day…remember your last set doesn’t always need to be your heaviest. Make an effort to have your 6 non “Max” sets within 80% of your days heaviest set. 1c) 30:00 – 45:00 – 15 minute AMRAP: 60 Calories Ski/Bike/Row 45 Wall Balls 20/14 30 Box Jump Overs…

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 10 Scapula Pull-ups + 10 Hollow Rocks Station 2 – 5 Hang Snatch High-Pulls + 5 Hang Muscle Snatch + 5 Snatch Push Press Station 3 – 40 seconds Ski/Bike/Row Athletes in Move/Power use a PVC Pipe, athletes in Sport/Comp use a Barbell. Push the tempo the second round on the machine to get your heart rate up. 1b) 10:00 – 20:00 – Every 1:00 x 10 sets: Snatch Pull + Hang Power Snatch Start around 60% of your 1RM and build as heavy as deemed fit. This should be performed as a complex, no dropping the bar between reps. Goal should be that any failed reps are failed into a Squat. 1c) 24:00 – 36:00 – Every 3:00 x 4 sets: 30 Double-unders 15 Power Snatch 95/65 30 Double-unders 15 Chest-to-bar…

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 1 minute/side Samson Stretch 1 minute Poop Squat Hold AMRAP Remaining time… 10 Air Squats 10 Alternating Curtsy Lunges 10 Russian Kettlebell Swings Get some blood flowing and really push your stretches to work to open up positions. Use assistance as needed for the Poop Squat hold, goal is to have feet together and pointed straight. 1b) 12:00 – 22:00 – Every 2:00 x 5 sets: 2 Pause Back Squats Start around 60-70% of your 1RM and build as heavy as deemed fit. Hold the bottom position for 2-3 seconds on each rep. 1c) 22:00 – 32:00 – Every 2:00 x 5 sets: 16 Barbell Front Rack Alternating Lunges Start with a moderate loading and build each set as deemed fit. Athletes choice to forward or reverse step. 1d) 36:00 – 45:00 – 9 minute Up Ladder: 3…