Category: Competition

*The Open is HERE…a reminder from last year. There will be no classes Friday night for the next 5 weeks, however please feel free to come in and train or hop in on the open workout next to our participants. WOD: 1) Row: 3 x 2k @ 105-110% of PR Pace Rest 4 minutes between sets. Example pacing, if your 2K PR pace is 1:40 (100 seconds), perform these at a 1:45-1:50 (105-110 seconds) pace. Pick pacing you can maintain for all 3 sets. 2) 1 Pause Front Squat + 2 Front Squats: Every 2:00 x 7 sets Warm-up as needed. Build as heavy as deemed fit. Reference 1/22/18 for loading. 3) 1 Pause Back Squat + 2 Back Squats: Every 2:00 x 5 sets Warm-up as needed. Build as heavy as deemed fit. Reference 1/22/18 for loading. 4) 7 minute Up Ladder: 3 Hang Power Cleans 185/135 10 Double-unders Workout is 3+10, 6+20, 9+30,…

WOD: 1) Every 5:00 x 5 sets: 24 Bar Facing Burpees 12 Squat Clean + Jerk 135/95 > 185/135 > 225/155 > 275/185 > 315/205 Scale as needed for desired stimulus. Either perform as if an Open workout i.e. no scaling and get as far as you can, or scale appropriately to get towards the end. You may have someone change your plates for you or setup 5 bars. You may NOT move to the next round until the start of the next 5 minute block…i.e. think of 15.2. If you can finish the workout your score is the time to complete the last round, otherwise your score is total reps. 2) 5 rounds AQAP: 50ft Single Arm Dumbbell Overhead Lunges 50/35 30 Double-unders 50ft Single Arm Dumbbell Overhead Lunges 50/35 15 Knees-to-Elbows Perform the lunges on a 25ft “track,” so you must turn around after 25ft. 3) 3…

WOD: 1) Assault Bike – 15 sets of: 1:00 Wattage @ Bodyweight 1:00 Wattage @ 2x Bodyweight Consistent efforts are the goal here. Don’t go any faster than prescribed. 2) Every 1:30 x 7 sets: Halting Clean High-pull + Muscle Clean + Front Squat + 2 Push Press Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Reset on the floor between the first two reps. Hold for the Halt 3 seconds at the knee. 3) Every 1:30 x 7 sets: Clean Pull + 2 Clean Continue to build loading from the first complex. Reset on the floor between all reps. 4) Jerk: 5 sets of 3 Rest 2-3 minutes between sets. Build as heavy as deemed fit. 5) Back Squat: 3 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Build heavy but not maximal. 6) Front Squat: 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) Bench Press – Every 2:30: 5 @ 60-65% 5 @ 60-70% 5 @ 65-75% 5 @ 70-80% Warm-up as needed. Pick weights based on feel. 2) Strict Press – Every 2:30: 5 @ 60-65% 5 @ 60-70% 2×5 @ 65-75% Warm-up as needed. Pick weights based on feel. 3) Deadlift: 6 @ 65-75% 6 @ 75-85% 3 @ 85-95% 2 @ 90-100% Warm-up as needed. Pick weights based on feel. Rest as needed between sets. 4) Every 4:00 x 5 sets: 3 Power Snatch + 3 Hang Squat Snatch Warm-up as needed. Build as heavy as deemed fit while maintain this as a complex. 5) Every 5:00 x 5 sets: 21 Calories Ski Erg 18 Alternating Dumbbell Snatch 50/35 15 Kipping Handstand Push-ups Scale as needed. Goal is consistent efforts/paces. 6) Pausing Ring Dips: 6 sets of 4 Rest 2-3 minutes between sets. Pause in…