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) Jerk Balance: 4 sets of 3 Warm-up as needed. Rest 90-120 seconds between sets. Focus on the skill over loading. 2) Halting Jerk + Jerk: 7 sets Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit. Hold the bottom of the dip for 3 seconds on the Halting Jerk. 3) Wide Grip Bench Press w/Chains: 5 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit. You choose the chain weight. Hold 2-6″ wider than your normal Bench Grip. 4) 60 minute AMRAP: 400m Run 10 Kipping Handstand Push-ups 30 Kettlebell Swings 35/26 1000m C2 Bike 10/side Single Arm Dumbbell Overhead Lunge 50/35 50m D-Ball Carry 100/70 Scale as needed so all movements are performed unbroken. Keep heart rate in Zone 2/3. 5) Kettlebell Deadlifts: 4 sets of 6-8 reps Rest…

*Fall/Winter Holiday Schedule HERE WOD: 1) 21 minute EMOTM: 1 – 50ft Handstand Walk 2 – 10-20 Bound Box Jump Overs 24/20 3 – 10-20 Calories Ski/Bike/Row Pick output you can maintain for all 7 rounds. The goal for the Box Jump Overs is to work on the skill of bounding. If you can’t do it at the prescribed height, scale the height, work the SKILL, don’t just do Box Jump Over with a pause. Bounding Box Jump Overs should be no pause anywhere. 2) Snatch Pull + Hang Power Snatch + Hang Snatch + Overhead Squat: 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. No dropping the bar between reps. On the Doubles, drop the bar and reset between complexes. Take an additional 1 minute rest after your last set. 3) Snatch High-Pull:…

*Fall/Winter Holiday Schedule HERE WOD: 1) Row – 30 rounds of: 30 seconds @ 2K Pace 30 seconds @ Easy For the Easy pace pick something that you can maintain, and be consistent with. 2) Back Squat – Every 2:30: 8 @ 60-70% 6 @ 70-80% 4 @ 80-90% 4 @ 85-95% Warm-up as needed. Pick weights based off of feel. Use past weeks for reference points. 3) Front Squat – Every 2:30: 5 @ 65-75% 4 @ 75-85% 3 @ 80-90% 3 @ 85-95% Pick weights based off of feel. Use past weeks for reference points. 4) 5 rounds for Max Reps: 40 seconds D-Ball Over the Shoulder 150/100 20 seconds Rest 40 seconds Burpees 20 seconds Rest Don’t blow-up, work for maintainable output. 5) Cossack Squat: 4 sets of 5/side Rest 90-120 seconds between sets. If you choose to load, load with a medicine ball. 6) Glute Ham Raise: 5…

*Please be mindful with the cooler weather coming are space becomes more limited. On Tuesday’s at 5:30 PM there will be no space to do extra work aside from the small side room. Please plan accordingly, the expectation will be that you take part in 1 of the 2 classes that are going. **Fall/Winter Holiday Schedule HERE WOD: 1a) 0:00 – 15:00 – “Amanada” – 9-7-5 – AQAP: Muscle-ups Squat Snatch 135/95 Scale as needed. 1b) 15:00 – 30:00 – 20-15-10 – AQAP: Dumbbell Overhead Squat Left Arm 70/50 Dumbbell Overhead Squat Right Arm 70/50 Bar Facing Burpees Scale as needed. 1c) 30:00 – 45:00 – 10-8-6-4-2 – AQAP: Deadlift 365/245 50ft Handstand Walk Scale as needed. 1d) 45:00 – 60:00 – 3 rounds AQAP: 30 Kettlebell Swings 70/53 20 Calories Rowed 10 Box Jump Overs 30/24 For results post detailed weights, reps, times, thoughts, etc. for all work…