Category: Competition

*Fall/Winter Holiday Schedule HERE 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…

*Fall/Winter Holiday Schedule HERE WOD: 1) 21 minute EMOTM: Minutes 1-7 – 2 Jerk Balance Minutes 8-14 – 1 Halting Jerk Minutes 15-21 – 1 Jerk Warm-up as needed. Start light with the Jerk Balance, and slowly build loading through each minute. 2) Bench Press – Every 2:30: 10 @ 60-65% 8 @ 60-70% 6 @ 65-75% 6 @ 70-80% 6 @ 75-85% Warm-up as needed. Pick weights based on feel. 3) Strict Press – Every 2:30: 5 @ 60-65% 5 @ 65-70% 2×5 @ 70-80% Warm-up as needed. Pick weights based on feel. 4) @ Zone 2/3: 10 minutes Row for Calories 10 minutes 5 Single Arm Dumbbell Clean + 5 Single Arm Dumbbell Push Press + 5 Single Arm Dumbbell Overhead Box Step-up 35/25 10 minutes Ski for Calories 10 minutes 1 Squat Clean Thruster Every 10 seconds @ 40-50% of C-J 10…

*Fall/Winter Holiday Schedule HERE WOD: 1) 18 minute EMOTM: Minutes 1-3 – 40 seconds Ski/Bike/Row/Run Minutes 4-6 – 10-20 Alternating Pistol Squats Minutes 7-9 – 3 Dumbbell Burpees 70/50 Perform two cycles of the rotation. Pick efforts/weights you can maintain. Dumbbell Burpee is body on the ground, get up and Dumbbells Overhead, anyway, anyhow. 2) Hang Snatch + Below the Knee Hang Snatch + Snatch: 3×2 Every 2:00, 6×1 Every 1:30 Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3) Snatch Deadlift: 5 Reps Every 2:00 x 3 sets Add 5-20lbs from last week. Reset the bar on the floor between each rep. 4) Every 5:00 x 8 sets: 21 Overhead Squats 95/65 18/15 Calories Rowed 15 Kipping Handstand Push-ups Efforts should be unbroken, not taking longer than 2:30 at the most. Scale as needed. 5) 14 minute EMOTM: Odd – 3-5 Bar Muscle-ups Even…

*Fall/Winter Holiday Schedule HERE WOD: 1) Assault Bike: 10 sets of 1 minute Hard 3 minutes Wattage @ Bodyweight Work for maintainable wattage across your 1 minute hard piece, don’t sprint it and then fall off pace. 2) Back Squat – Every 2:30: 5 @ 60-65% 5 @ 60-70% 5 @ 65-75% 5 @ 70-80% Warm-up as needed. Pick weights based upon feel. 3) Front Squat – Every 2:30: 5 @ 60-65% 5 @ 60-70% 2 sets of 5 @ 65-75% Pick weights based upon feel. 4a) 3 minute AMRAP: 60 Deadlifts 155/105 Max Bar Facing Burpees 1 minute Rest 4b) 3 minute AMRAP: 40 Front Squats 155/105 Max Bar Facing Burpees 1 minute Rest 4c) 3 minute AMRAP: 20 Power Cleans 155/105 Max Bar Facing Burpees Keep track of reps completed each block. 5) D-Ball Bear Hug Front Foot Elevated Reverse Lunge: 4 sets of 6/side Rest 90-120 seconds between sets. Don’t alternate…

*Fall/Winter Holiday Schedule HERE WOD: 1) Every 1:30 x 10 sets: 10 Bar Facing Burpees + 1 Clean Start around 70-80% of your 1RM, or a weight that will put you at around your Max after 9 increases in weight. Add 10/5 each set. 2) 3 rounds AQAP: 21 Calories Ski Erg 14 Alternating Dumbbell Snatch 100/70 7 Muscle-ups Scale as needed. 3) 5 rounds AQAP: 5 Deadlifts 365/245 5 Paralette Handstand Push-ups Scale as needed. 4) 10 rounds AQAP: 10 Wall Balls 30/20 1 Legless Rope Climb 15ft Scale as needed. 5) Ring Dip Support: Accumulate 3 minutes Keep track of time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE