Category: Competition

WOD: 1) Ski Erg: 10 sets of 1 minute Easy 1 minute Moderate 1 minute Hard 1 minute Rest Consistent pacing/output across all rounds. 2) 2 Pause Front Squats + 3 Front Squats: Every 3:00 x 5 sets Warm-up as needed. Reference last week for loading. Pause Squats should be a full 3 seconds in the bottom of the Squat, no bounce to get out of the hole. 3) 2 Pause Back Squats + 3 Back Squats: Every 3:00 x 3 sets Warm-up as needed. Reference last week for loading. Pause Squats should be a full 3 seconds in the bottom of the Squat, no bounce to get out of the hole. 4) 3 rounds for Max Reps: 1:30 Calories Ski/Bike/Row 1:00 Pistol Squats :30 Hang Power Cleans 135/95 1:00 Rest This is a 3 minute Round, followed by 1 minute Rest. 5) Axle Bar Front Rack Lunge: 4 sets of 8/side Rest 2-3 minutes…

WOD: 1) Max Reps: 2 minutes Squat Snatch 135/95 30 seconds Rest 2 minutes Squat Snatch 185/135 30 seconds Rest 2 minutes Squat Snatch 225/155 30 seconds Rest 2 minutes Squat Snatch 265/175 Scale as needed so you have 4 bars that you can hit for at least a couple of reps each. 2) 3 rounds AQAP: 7 Muscle-ups 21 Overhead Squats 115/75 Scale as needed. 3) 5 rounds AQAP: 21 Wall Balls 20/14 15 Kipping Handstand Push-ups 9 Deadlifts 275/185 Scale as needed. 4) Every 4:00 x 4 sets 25/20 Calorie Row 5 Rope Climbs 15ft Scale as needed so you get at least 1 minute rest each round. 5) Pausing Ring Dips: 5 sets of 5 Rest 2-3 minutes between sets. Add load as deemed fit. Pause in the bottom for 3 seconds. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) Every 3:00 x 12 sets: 15 Calories Assault Bike 15 Calories Ski Erg Work for consistent pacing. Flip flop order each round. 2) Every 1:30 x 7 sets: Clean High-pull + Hang Muscle Clean + 2 Push Press Warm-up as needed. Start around 50-60% of your 1RM. Build as heavy as deemed fit. Use this as warm-up/skill work. 3) Every 1:30 x 7 sets: Clean + Hang Clean Continue to build loading from Part 1. 4) Jerk: 5 sets of 3 Rest 2-3 minutes between sets. Build as heavy as deemed fit. 5) Back Squat: 3 set of 5 Warm-up as needed. Rest 2-3 minutes between sets. Heavy but not maximal. 6) Front Squat: 3 set of 5 Warm-up as needed. Rest 2-3 minutes between sets. Heavy but not maximal. 7) AQAP: 50 Double-unders 50 Shoulder-to-Overhead 115/75 50 Double-unders 50 Toes-to-bar 50 Double-unders 50 Dumbbell Front Rack Lunges 50/35 50 Double-unders Scale as needed. 8)…

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: 8 @ 60-70% 6 @ 70-80% 4 @ 80-90% 4 @ 85-95% Pick weights based on feel. 2) Strict Press – Every 2:30: 5 @ 65-75% 4 @ 75-85% 3 @ 80-90% 3 @ 85-95% Pick weights based on feel. 3) Deadlift: 10 @ 60-65% 8 @ 65-75% 6 @ 70-80% 4 @ 75-85% Pick weights based on feel. 4) Hang Power Clean: 5 Reps Every 2:00 x 8 sets Start around 60% of your 1RM. Build as heavy as deemed. Only build as heavy as you can maintain cycling the bar. 5) Paralette HSPU: 7 sets Every 1:30 You pick the deficit, strict or kipping, and reps. 6) Tempo Ring Push-up: 4 sets of 8 Rest 2-3 minutes between sets. 3 second Descent, 3 second Hold, Fast Up. 7) Not For Time: 50 GHD Sit-ups 20 Strict Toes-to-bar 1 minute Sandbag…