Category: Competition

*Fall/Winter Holiday Schedule HERE WOD: 1) 4 sets of: 250m C2 Ski 10 Burpees 500m C2 Row 10 Burpees 1000m C2 Bike 10 Burpees Rest 3 minutes Goal is hard, but maintainable efforts. 2) Clean High-Pull + Halting Low Hang Muscle Clean + Push Press: Every 1:00 x 7 sets Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 3) Clean Pull + Halting Low Hang Power Clean + Push Jerk: Every 1:00 x 7 sets Continue to build loading from Part 1. 4) Clean Pull + Halting Low Hang Clean + Jerk: Every 1:00 x 7 sets Continue to build loading from Part 2. 5) 3 rounds AQAP: 400m Run 20 Toes-to-bar 10 Deadlifts 275/185 Scale as needed. 6) Deficit Snatch Pulls: 4 sets of 3 @ 100% Warm-up as needed. Rest 2-3 minutes between sets. Perform from a 2″ deficit. 7) Barbell Back Rack Lunges: 4 sets…

*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. 2) Halting Jerk: 5 sets of 2 Warm-up as needed. Rest 2-3 minutes between sets. Pause in the bottom of the dip for 3 seconds. 3) Bench Press: 5 sets of 5 + 2.5-5lbs from last week Warm-up as needed. Rest 2-3 minutes between sets. Sets should be straight weight across the board. 4) Deficit Clean: 4 sets of 3 @ 100% Warm-up as needed. Rest 2-3 minutes between sets. Perform with a 2″ deficit. 5) 60 minute AMRAP: 400m Run 20 Alternating Dumbbell Snatch 50/35 50 Walking Lunges 10 Chest-to-bar Pull-ups 30 Calorie Row 100m D-Ball Carry 100/70 Zone 2-3 for your heart rate. Maintainable round paces. For every second you’re off from your first round run that amount of time at the end of 60 minutes….

WOD: 1) 21 minute EMOTM: 1 – 2-3/side Dumbbell Squat Snatch 2 – 10-20 Calorie Ski 3 – 5 Tempo Paralette Push-ups (4 seconds Down, Explode Up) Pick weights, efforts, etc, you can complete for all 7 sets. This should be use as a warm-up/skill piece. 2) Snatch High-Pull + Halting Low Hang Knee Hang Muscle Snatch + Pause Overhead Squat: Every 1:00 x 7 sets Warm-up as needed. Start around 50% of your 1RM Snatch. For the 2nd movement, come down just below the knee, hold for 3 seconds, then perform the Muscle Snatch from that position.  3) Snatch Pull + Halting Low Hang Power Snatch + Overhead Squat: Every 1:00 x 7 sets Continue to build loading from Part 1. Halt is the same drill. 4) Snatch Pull + Halting Low Hang Snatch: Every 1:00 x 7 sets Continue to build loading from Part 2. Halt…

WOD: 1) Run – 10 sets of: 400m Run Moderate 100m Walk Keep track of time for each round. 2) Front Squat: 3 Reps Every 1:30 x 7 sets Warm-up as needed. Look at last week’s loading and look to build a little heavier. 3) Back Squat: 3 Reps Every 1:30 x 7 sets Warm-up as needed. Look at last week’s loading and look to build a little heavier. 4) 3 rounds for Max Reps: 1 minute Squat Cleans 135/95 1 minute Bar Facing Burpees 1 minute Double-unders Scale as needed. 5) D-Ball Bear Hug Walk Lunge: 4 sets of 50ft Rest 2-3 minutes between sets. Heavy as possible unbroken. 6) Glute Ham Raise: 5 sets of 5 Rest 90-120 seconds between sets. Add load/assistance as deemed fit. 7) Sled Drag: 400m @ Bodyweight Scale weight if you can’t move continuously. 8) Reverse Hyper: 3 sets of 20 Rest 90-120 seconds between sets. Heavy as possible. For results…