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) 60 minute AMRAP: 400m Run 2 Rounds of Strict “Cindy” 500m Row 100m Kettlebell Farmers Carry 53/35 250m Ski Erg 10 “Strict” Squat Snatch 45/35 Zone 2/3. Keep rounds all the same time/pace. 2) Log Strict Press: 5 sets of 5 Rest 2-3 minutes between sets. Heavy as possible. 3) Bent Over Landmine Row Wide Grip: 4 sets of 20 Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. 4) GHD Sit-ups: 3 sets of 25 Rest 90-120 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Fall/Winter Holiday Schedule HERE WOD: 1) Muscle Snatch: 3×2, 4×1, Every 1:00 x 7 sets Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 2) Power Snatch: 1 Rep Every 1:00 x 7 sets Continue to build loading from Part 1. 3) Snatch: 1 Rep Every 1:00 x 7 sets Continue to build loading from Part 2. 4) Every 5:00 x 10 sets: 12 Toes-to-bar 9 Burpee Box Jumps Overs 24/20 6 Calories Assault Bike T2B should be unbroken throughout, scale appropriately, goal is hard, but maintainable paces. 5) False Grip Pausing Ring Pull-up: 6 sets of 4 Rest 2-3 minutes between sets. Add load if able. Pause for 3 seconds with chin over rings, ideally rings at sternum. 6) Pausing Ring Dips: 6 sets of 4 Rest 2-3 minutes between sets. Add load if able. Pause for 3 seconds at the bottom of…

*Fall/Winter Holiday Schedule HERE WOD: 1) Run: 60 minutes Easy Zone 2/3. Work on consistent pacing. 2) Front Squat: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 3) Back Squat: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 4) Sled Drag: 400m @ Bodyweight Scale loading if you can’t move continuously for the 400m. 5) Reverse Hyper: 3 sets of 20 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Fall/Winter Holiday Schedule HERE WOD: 1) Every 2:00 for ALAP: 3 Power Clean + 3 Front Squat + 3 Jerk 155/105, 165/115, 175/125, 185/135, 195/140, 205/145, 215/150, 225/155, 235/160, 245/165, 255/170, 265/175, 275/185, 285/190, 295/195, 305/200, 315/205 Must be performed as a complex. 2) AQAP: 21-15-9 Muscle-ups 400m Run Scale as needed. 3) 3 rounds AQAP: 30 Wall Balls 20/14 20 Kettlebell Swings 70/53 10 Calories Assault Bike Scale as needed. 4) Strict + Kipping Paralette Handstand Push-ups: Every 2:00 x 10 sets You choose the rep scheme and deficit. Pick something you can maintain for all 10 sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE