Category: Competition

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 @ 60-70% 5 @ 65-75% 5 @ 70-80% 5 @ 75-85% Warm-up as needed. Pick weights based on feel. 2) Strict Press – Every 2:30: 4 sets of 5 @ 60-70% Warm-up as needed. Pick weights based on feel. 3) Deadlift: 8 @ 60-70% 8 @ 65-75% 6 @ 75-85% 6 @ 80-90% Warm-up as needed. Rest as needed between sets. 4) Paralette Handstand Lowers: 5 sets of 5 Rest 90-120 seconds between sets. Lower as slowly as possible. 5) Banded Bar Dips: 5 sets of 5 Rest 2-3 minutes between sets. Build to a max band tension. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) Muscle Snatch: 3×2, 4×1 Every 1:00 x 7 sets Warm-up as needed. Start around 50% of your 1RM Snatch, build as heavy as deemed fit. For the Doubles drop and reset on the floor. 2) Power Snatch: 1 Rep Every 1:00 x 7 sets Continue to build loading from the Muscle Snatch. 3) Snatch: 1 Rep Every 1:00 x 7 sets Continue to build loading from the Power Snatch 4) Every 8:00 x 5 sets: 25 Toes-to-bar 15 Bar Facing Burpees 13 Squat Snatch 95/65, 11 Squat Snatch 135/95, 9 Squat Snatch 185/135, 7 Squat Snatch 225/155, 5 Squat Snatch 245/165 Scale as needed. Keep track of time and attempts to complete. 5) Pegboard: 7 sets of 1 Rest 90-120 seconds between sets. 6) Wide Grip Lat Pull-Down: 3 sets of 8 + 12 Rest 2-3 minutes between sets. These are drop sets. Pick a weight that…

WOD: 1) Row: 900m Easy/100m Hard 800m Easy/200m Hard 700m Easy/300m Hard 600m Easy/400m Hard 500m Easy/500m Hard 400m Easy/600m Hard 300m Easy/700m Hard 200m Easy/800m Hard 100m Easy/900m Hard This is one continuous 9000m piece. Easy pacing should be the same throughout. For Hard Pacing have a starting pace for the first 100m interval, then add 1 second to that pace each round until the end. For example. 900m @ 2:15/100m @ 1:35, 800m @ 2:15/200m @ 1:36, 700m @ 2:15/300m @ 1:37, and so on. 2) Every 3:00 x 5 sets: 10 Front Squats Warm-up as needed. Use this as a high volume, de-load day. Work with weights that are work, but no crushing. Focus on perfect positioning, depth, etc. 3) Every 3:00 x 3 sets: 10 Back Squats Warm-up as needed. Use this as a high volume, de-load day. Work with weights that are work, but not crushing. Focus on perfect…

WOD: 1) 3 rounds AQAP: 12 Power Snatch 95/65 9 Power Snatch 115/75 6 Power Snatch 135/95 3 Power Snatch 155/105 Rest 5 minutes Setup 4 bars. Race through this as fast as possible. 2) AQAP: 20 Dumbbell Thrusters 50/35 40 Pull-ups 20 Dumbbell Thrusters 50/35 20 Chest-to-bar Pull-ups 20 Dumbbell Thrusters 50/35 10 Muscle-ups Scale as needed. 3) AQAP: 50 Burpee Box Jump Overs 24/20 50 Toes-to-bar 50 D-Ball Over the Shoulder 100/70 Scale as needed. 4) 5 rounds AQAP: 500m Row 50ft Handstand Walk Rest 60 seconds Scale as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE