Category: Competition

*Fall/Winter Holiday Schedule HERE WOD: 1) 21 minute EMOTM: 1 – 5-10 Triple-unders 2 – 5 Double Kettlebell Deadlifts 3 – 10-20 Calories Ski/Bike/Row Pick reps, weights, etc. that you can maintain for all 7 sets 2) Snatch High-Pull + Hang Power Snatch + Snatch: 3×2 Every 2:00, 6×1 Every 1:30 Warm-up as needed. Start around 60% of your 1RM. Hold onto the bar after the High-Pull, drop the bar after the Hang Power Snatch and reset on the floor for the Snatch. First 3 sets are doubles of the complex. 3) Snatch Pull: 5 Reps Every 2:00 x 3 sets Build a little heavier than last week. Reset on the floor between each rep. 4a) 0:00 – 10:00 – 3 rounds AQAP: 30 Double-unders 12 Pull-ups 9 Thrusters 95/65 Scale so these are 3-4 minute efforts. 4b) 10:00 – 20:00 – 3 rounds AQAP: 30 Double-unders 9 Chest-to-bar Pull-ups 6…

*Fall/Winter Holiday Schedule HERE WOD: 1) Run: 10 minutes Easy Jog 3 x 200m @ Goal Mile Pace w/2 minutes Rest 1 mile Time Trial 10 minutes Easy Jog Rest 2 minutes after your last 200m before doing your mile time trial. 2) Back Squat – Every 2:30: 10 @ 60-65% 8 @ 60-70% 6 @ 65-75% 6 @ 70-80% 6 @ 75-85% Warm-up as needed. Pick weights within the percentage range based on feel. 3) Front Squat – Every 2:30: 5 @ 60-65% 5 @ 65-70% 2 sets of 5 @ 70-80% Pick weights within the percentage range based on feel. 4) AQAP: 100 Burpee Box Jump Overs 24/20 Performed facing the box. 5) Double Kettlebell Front Rack Front + Back Lunge: 4 sets of 3/side Alternate legs each rep. Load as heavy as possible. Rest 90-120 seconds between sets. 6) Banded Pull-Throughs: 4 sets of 20 Rest 90-120 seconds…

*Fall/Winter Holiday Schedule HERE WOD: 1) 4 sets of Max Reps: 30 seconds T+G Power Cleans 225/155 2 minutes Rest 30 seconds T+G Shoulder-to-Overhead 225/155 2 minutes Rest Scale to a loading that you can move for the entire 30 seconds. 2) 3 rounds AQAP: 400m Run 12 Overhead Squats 185/135 3 Legless Rope Climbs 15ft Scale as needed. OHS should be perform in 1-2 sets. 3) AQAP: 15 Bar Muscle-ups 20/15 Calories Assault Bike 30 Weighted Alternating Pistol Squats 35/26 20/15 Calories Assault Bike 30 Alternating Dumbbell Snatch 70/50 20/15 Calories Assault Bike 15 Paralette Handstand Push-ups Scale as needed. Pick a deficit on the Handstand Push-up that allows you to complete the reps in 3-5 sets. 4) Strict Chin-up: 4 sets of 6-8 reps Rest 2-3 minutes between sets. Heavy as possible. 5) Band Resisted Bar Dips: 6 sets of 4 Rest 2-3 minutes between sets. Build…

*Fall/Winter Holiday Schedule HERE WOD: 1) 3 sets of: 400m Run 15/12 Cals C2 Ski 400m Run 15/12 Cals C2 Bike 400m Run 15/12 Cals C2 Row 200m Recovery Walk Hard but maintainable efforts. 2) Clean + Hang Clean + Jerk: 3×2, 4×1, Every 2:00 x 7 sets Warm-up as needed. Start around 60% of your 1RM. No dropping the bar between Cleans, both are full Squat. First 3 sets are Doubles of the Complex, the last 4 sets are singles. Build as heavy as deemed fit. 3) Clean Pull: 5 Reps Every 2:00 x 3 sets Performed as a continuation of Part 1. Work at 90% or heavier. Reset on the floor between each rep. 4) Back Squat – Every 2:30: 10 @ 60-65% 8 @ 60-70% 8 @ 65-75% 8 @ 70-80% Load appropriately within the range based on how you feel. 5) Front Squat – Every…

*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…