Category: Competition

*Fall/Winter Holiday Schedule HERE WOD: 1) Row: 100 Calories, Rest 2:30 80 Calories, Rest 2:00 60 Calories, Rest 1:30 40 Calories, Rest 1:00 20 Calories, Rest :30 40 Calories, Rest 1:00 60 Calories, Rest 1:30 80 Calories, Rest 2:00 100 Calories Keep track of time and paces to complete each piece. 2) Halting Clean + Clean + Jerk: 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. Hold at the Knee for 3 seconds for the Halt. Drop and reset after the Halting Clean. Take an additional minute rest after your last complex. 3) Push Press: 5 Reps Every 2:00 x 3 sets Build as heavy as deemed fit. Perform from the floor. 4) Back Squat – Every 2:30: 5 @ 60-70% 2×5 @ 70-80% Pick weights based upon feel. 5) Front Squat – Every 2:30: 4×5 @ 60-70% Pick weights based…

*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) Halting Jerk: 5 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit. Hold the bottom of the dip for 2-3 seconds. 2) Jerk Recovery: 3 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit. 3) Bench Press – Every 2:30: 10 @ 60-65% 8 @ 65-75% 6 @ 70-80% 4 @ 75-85% Pick weights based on feel. 4) Strict Press – Every 2:30: 5 @ 60-65% 3 sets of 5 @ 65-75% Pick weights based on feel. 5) 60 minute AMRAP: 500m Row 12-9-6 Ring Dip 12-9-6 Overhead Squat 115/75 500m Row 12-9-6 Burpee Box Jump Overs 24/20 12-9-6 Dumbbell Power Cleans 50/35 Scale as needed, all movements should be perform unbroken. Goal to keep HR in Zone 2/3. 6) Turkish Get-up: 3 sets of…

*Fall/Winter Holiday Schedule HERE WOD: 1) 21 minute EMOTM: 1 – 40 seconds Bike/Row/Ski/Run 2 – 5-10 Kipping Handstand Push-ups 3 – 5 D-Ball Over Shoulder 150/100 Use this as a warm-up to get blood flowing and work on quality of movement. Goal for the HSPU’s it to work on the skill and the turnover time. 2) Halting Snatch + Snatch + Overhead Squat: 3×2 Every 2:00, 6×1 Every 1:30 Warm-up as needed. Start around 50-60% of your 1RM. Build as heavy as deemed fit. Halt just below the knee for 2-3 seconds. Drop and reset between the Halting Snatch and Snatch. Take an additional minute rest after the last complex. 3) Snatch Deadlift: 5 Reps Every 2:00 x 3 sets Start around 100% of your 1RM. Build as heavy as deemed fit. Reset on the floor between each rep. 4) Every 3:00 x 12 sets: 4 Squat Clean Thrusters 135/95 8 Chest-to-bar Pull-ups 12/8 Calories…

*Fall/Winter Holiday Schedule HERE WOD: 1) C2 Bike – 2 sets of: 2x500m @ Damper 2 – Rest 60 seconds 2x500m @ Damper 4 – Rest 60 seconds 2x500m @ Damper 6 – Rest 60 seconds 2x500m @ Damper 8 – Rest 60 seconds 2x500m @ Damper 10 – Rest 60 seconds Rest 5 minutes Use this as an opportunity go learn how your body feels at different resistances/cadence and where you are most efficient. Does a certain resistance blow your legs up more than your lungs, etc. 2) Back Squat – Every 2:30: 5 @ 60-70% 3 @ 65-75% 3 @ 75-85% 2 @ 85-95% 1 @ 90-100% Warm-up as needed. Picks weight based on feel. 3) Front Squat – Every 2:30: 5 @ 60-70% 4 @ 70-80% 4 @ 75-85% 4 @ 80-90% Pick weights based upon feel. 4) AQAP: 10-9-8…3-2-1 Front Squats 135/95 2-4-6…16-18-20 Deadlifts 135/95 Goal should be…