Category: Competition

WOD: 1) For Max Output: Ski Erg 10 x :15 ON/:45 OFF Row Erg 10 x :15 ON/:45 OFF Assault Bike 10 x :15 ON/:45 OFF Keep track of meters/calories for each round. OFF can be complete rest, or active rest. 2) Every 1:30 x 7 sets: Muscle Clean + Hang Muscle Clean + Front Squat + Push Press Warm-up as needed. Start around 50-60% of your 1RM. Build as heavy as deemed fit. Use this as technique/warm-up work. 3) Every 1:30 x 7 sets: Clean Pull + 2 Hang Clean + Jerk Continue to build loading from Part 1. Work the same Hang Position as Part 1. Both Cleans full Squat. Build as heavy as deemed fit. 4) Push Jerk: 5 sets of 5 Warm-up as needed. Rest 2-3 minutes between sets. Work only as heavy as you can cycle the reps. 5) Back Squat: 3 sets of 2 Warm-up…

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 @ 65-75% 5 @ 75-85% 3 @ 80-90% 2 @ 85-95% 1 @ 95-105% Warm-up as needed. Pick weights based on feel. 2) Strict Press – Every 2:30: 4 @ 60-70% 4 @ 70-80% 4 @ 75-85% 4 @ 80-90% 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. Pick weights based on feel. 4) Every 4:00 x 4 sets: 10 T+G Power Clean Warm-up as needed. Build as heavy as deemed fit. 5) Strict Deficit Handstand Push-up: 7 sets of 3 Rest 90-120 seconds between sets. 6) Every 4:00 x 6 sets: 10 Calories Ski Erg 10 Wall Balls 30/20 10 Kipping Handstand Push-ups Scale as needed. Movements should be unbroken, intervals should be 2 minutes at the longest. 7) EZ Bar…

WOD: 1) 20 minute EMOTM: 1 – 40 seconds Ski/Bike/Row/Run 2 – 5/side Single Arm Dumbbell Overhead Squat 3 – 40 seconds Ski/Bike/Row/Run 4 – 50/side Single Arm Farmers Carry Use this as a warm-up/skill work. Pick weights/output you can maintain for all 5 rounds. 2) Every 1:30 x 7 sets: Muscle Snatch + Hang Muscle Snatch + Pause Overhead Squat + Snatch Push Press Warm-up as needed. Start around 50-60% of your 1RM. Build as heavy as deemed fit. Use this to warm-up and focus on technique/positioning. 3) Every 1:30 x 7 sets: Snatch Pull + 2 Hang Snatch Continue to build loading from Part 1. No dropping the bar between Snatches, both full Squat. Work whichever Hang position you like. 4) Every 10:00 x 5 sets: 20/15 Calories Assault Bike 20 Alternating Dumbbell Snatch 50/35 20 Box Jump Overs 24/20 20 Chest-to-bar Pull-ups 20 Thrusters 95/65…

WOD: 1) Row – 3 sets of: 50-40-30-20-10 Calories Rest 60 seconds between intervals. 2) Every 2:00 x 7 sets: 1 Pause Front Squat + 2 Front Squats Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Pause in the bottom for 3 seconds. 3) Every 2:00 x 5 sets: 1 Pause Back Squat + 2 Back Squats Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Pause in the bottom for 3 seconds. 4) 10-9-8…3-2-1 – AQAP: Hang Squat Cleans 135/95 Bar Facing Burpees Two footed jump up and drop down. 5) Double Dumbbell Overhead Lunge: 4 sets of 8/side Rest 2-3 minutes between sets. Alternate legs each rep. 6) Safety Bar Good Morning: 3 sets of 15 Rest 90-120 seconds between sets. Focus on positioning over load. 7) Cable Pull Throughs: 4 sets of 20 Rest 90-120 seconds between sets. Heavy…