Category: Competition

WOD: 1a) 0:00 – 10:00 – 10 minute AMRAP: 1 minute Ski/Bike/Row 10 Alternating Cossack Squats 10/side Single Leg Glute Bridge-up 10 Scapula Pull-ups Get some blood flowing, increase the tempo on the machine each round to get your heart rate up and prepped for the workout. Add any additional stretches/movements you might need if you have any extra tight areas. 1b) 15:00 – 45:00 – 30 minute AMRAP: 100 Calories Ski/Bike/Row 80 Alternating Pistol Squats 60 Alternating Dumbbell Plank Rows 70/50 40 Weighted Abmat Sit-ups 70/50 20 Bar Muscle-ups Scale as needed.  Accessory: 2) Monostructural Conditioning – Run: 30 minutes You choose the pace. 3) Weightlifting – Every 3:00 x 5 sets: 7 Deadlifts + 5 Power Cleans + 3 Hang Power Cleans Performed as an unbroken Touch-and-Go complex. Start at a moderate load and build as deemed fit. 4) Gymnastics Conditioning – AQAP: 30 Ring Rows…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Alternating Squat Hold + Reach Overhead 10 Scapula Push-ups 5 Snatch Drops Snatch Drops should start by dropping to high power position, and ending with the 5th rep into a deep squat. Move/Power athletes use a PVC Pipe, Sport/Comp athletes use a barbell. 1b) 10:00 – 17:30 – Every 1:15 x 6 sets: Power Snatch + Hang Power Snatch (Just Above the Knee) + Pause Overhead Squat Use this as skill/positional warm-up work into your heavier lifts for the day. Start around 50% of your 1RM and build the loading as deemed fit. 1c) 18:00 – 30:00 – Every 1:00 x 12 sets: 1 Snatch w/Pause in Catch Full Squat Snatch, hold the bottom receiving/catch position for 1-2 seconds on each lift before standing up to finish. Take the loading from Part B and continue to…

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 – 9:00 – 9 minute AMRAP: 10 Banded Lat Press Downs 10 Scapula Pull-ups 10 Kettlebell Swings 1 minute Ski/Bike/Row Increase tempo, intensity, loads, each round as deemed fit to get yourself warm and moving. 1b) 12:00 – 21:00 – Every 1:30 x 6 sets: 10 second Hanging Hollow Hold + 2 Strict Ring Muscle-ups w/NO PRESS OUT + 3 Strict Ring Pull-ups Pick a rep range you can maintain for all 6 sets. If you don’t yet have the capacity for the Strict Muscle-up, you can perform this seated with a Band and then move to a Pull-up bar to perform the Strict Pull-ups, or you can opt to work on just your Strict Pull-up. 1c) 24:00 – 36:00 – 12 minute AMRAP: 30 Double-unders 15 Toes-to-bar 9 Calories Ski/Bike/Row Work to push the pace and keep the intensity up. We know…

*The Open is Coming. Read about our intramural event HERE WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 5x Inchworm + 2 Shoulder Plank Taps Station 2 – 15-20 Good Mornings (Band, Barbell, Goblet, Bodyweight) Station 3 – 40 seconds Ski/Bike/Row Get some movement and blood flowing. Push the tempo on the Machine to get your heart rate up. 1b) 11:00 – 31:00 – Every 5:00 x 4 sets: 18/15 Cals Ski/Bike/Row 15 Deadlifts 225/155 12 Burpee Lateral Bar Hops 9 Hang Power Cleans 225/155 Scale as needed. You should have at least an average of 60 seconds rest across your 4 sets. 1c) 36:00 – 45:00 – Every 1:00 x 9 sets: Station 1 – 5 Barbell Floor Press Station 2 – :30 second Ring Dip Support Station 3 – 15-20 Banded Tricep Push Down w/Negative On The Way…