Category: Competition

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5 Table Top Up-Downs 10 Alternating Box Step-ups 20 Glute Bridge-ups Get things firing and get yourself warm. 1b) 10:00 – 12:00 – Every 1:00 x 12 sets – Max Reps: Station 1 – D-Ball Box Step-ups 100/70 @ 24/20 Station 2 – D-Ball On Shoulder Squats 100/70 Station 3 – Lateral Box Jump, Step Down 24/20 Station 4 – 30 Second Wall or Rig Sit Hold Starting with some legs conditioning today and finishing with your strength oriented work. For the Step-ups Ball is held in the Bear-Hug position. For the Squats, Ball is held up on the Shoulder, switch sides at 30 seconds into the round. For the Box Jumps perform 30 seconds worth moving one direction, then spin and jump the other direction. Wall-Sit Hold is just for 30 seconds, then you get…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Alternating Deadbugs 10 Kettlebell Romanian Deadlifts 10 Banded Face-pulls 5 Scapula Pull-ups Get yourself moving and some blood flowing. 1b) 10:00 – 20:00 – Every 5:00 x 2 sets: 10 Strict Mixed Grip Pull-ups 30 Russian Kettlebell Swings 70/53 1-5 Strict Ring Muscle-ups 30 Russian Kettlebell Swings 70/53 Use assistance as needed. Goal stimulus here is for athletes to perform the fist 10 Pull-ups unbroken, if you can’t do that, add a little assistance as needed. Athletes should have the better part of 2 minutes rest or more in each of these rounds if scaled appropriately. Swings should also be entirely unbroken. 1c) 20:00 – 45:00 – Every 5:00 x 5 sets – 4 minute AMRAP – 1 minute Rest: 15 D-Ball Over the Shoulder 150/100 10 Chest-to-bar Pull-ups 10 D-Ball Over the Shoulder 150/100 5…

WOD: 1a) 0:00 – 7:00 – Every 1:00 x 7 sets: Station 1 – 40 seconds Ski/Bike/Row Station 2 – 10 Seated Banded Protraction + 10 Seated Banded Upright Rows Station 3 – 5 Banded Steps Right/Left x 2-3 Cycles Increase the pace on the machine each round to get your heart rate up and your body awake. 1b) 12:00 – 22:00 – Every 1:00 x 10 sets: 1.1 Power Clean w/Pause in Catch + Front Squat Treat this as positional work, working with light-to-moderate weight. Perform a Power Clean pausing in the catch position for 1-2 seconds, after the pause descend down into the Squat to finish the rep. Drop the bar and reset for the 2nd rep. 1c) 22:00 – 32:00 – Every 2:00 x 5 sets: 1.1 Squat Clean Build as heavy as deemed fit. Drop and reset, taking 5-10 seconds between reps….

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 – 10:00 – Every 1:00 x 10 sets: Station 1 – 40 seconds Ski/Bike/Row Station 2 – 10 Slow Air Squats w/Plate Held Out Front Station 3 – 3-5 Inchworm + Scapula Push Up Station 4 – 8/side 1/2 Kneeling Dumbbell/Kettlebell Strict Press Station 5 – 20 seconds /side Samson Stretch Get yourself moving and warm. Increase the effort on the 2nd round on the machine to get your heart rate up. Spend additional time as needed on any areas that might feel a little tight from the last two days. 1b) 15:00 – 27:00 – Every 1:30 x 8 sets:  2 Push Press + 1 Push Jerk Start around 60% of your 1RM Push Press and build from there. Remember, last set doesn’t always need to be the heaviest…especially when we are looking at upper body movements on short rest, we…