Category: Competition

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 10 Banded Pull Aparts 10 Alternating Bird Dog 5 Box Jump (Step Down) 5 Burpees Get some blood flowing, push the Burpee tempo as you work through each round to get your heart rate up. 1b) 12:00 – 19:00 – Every 1:00 x 7 sets: 2 Snatch Jumps + 2 Hi-Hang Pause In Dip Power Snatch Use this as skill work. Start light and build loading as deemed fit. 1c) 19:00 – 33:00 – Every 1:00 x 14 sets: Snatch Pull + Hang Power Snatch Start around 60% of your 1RM and build each set as deemed fit.  1d) 37:00 – 45:00 – 15-18-21 – AQAP: Hang Power Cleans 155/105 Burpee-to-Target Standard for Burpee-to-Target is something 6″ out of your reach, touch both hands to the target. Scale as needed. Accessory: 2) Monostructural Conditioning – Bike Erg: A –…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5 Cat/Cows 10 Alternating Lunges 15 Banded Good Mornings Take your time and focus on good range of motion and activation. 1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 3 Pause Back Squats Work to start around 60% of your 1RM to heavier and build from there. Hold the bottom position for 3 seconds on each rep. Establish a heavy set for the day. 1c) 20:00 – 26:00 – Every 1:00 x 6 sets: 5/side Front Foot Elevated Goblet Split Squats Use choose the elevation. You can increase the difficulty of the movement each set by either increasing loading, or better yet, increasing the riser to bring you through a greater range of motion. 1d) 31:00 – 45:00 – 14 minute AMRAP: 100 Double-unders 30 Back Squats 135/95 100 Double-unders 40 Dumbbell Box Step-Overs 50/35 @…

WOD: 1a) 0:00 – 8:00 – 8 minute AMRAP: 10 Banded Upright Rows 5 Scapula Pull Ups 5 Hollow/Rock Swings On The Bar 30 seconds Ski/Bike/Row Pick-up the intensity on the machine each round to get your heart rate up a little. If you’re at a station that doesn’t have a Pull-up Bar you can perform Hollow Rocks on the floor. 1b) 13:00 – 25:00 – 12 minute AMRAP: 4 Ring Muscle-ups 8/side Single Arm Dumbbell Push Press 70/50 32 Double-unders Scale as needed. Perform all reps on 1 side for the Push Press before switching to the other side. 1c) 27:00 – 39:00 – Every 1:00 x 12 sets: Station 1 – 5 Push Jerk 185/135> Station 2 – 5-10 Burpee Pull-ups Station 3 – 5-10 Rolling V-Ups Pick efforts you can maintain for all 4 cycles through. For the Push Jerk try to build…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5/side Lying Open/Close Book 5/side Kettlebell Romanian Deadlifts 5 Snatch Balance Athletes in Move/Power use a PVC Pipe athletes in Sport/Comp use a Barbell. 1b) 10:00 – 28:00 – Every 1:30 x 12 sets – Snatch: Sets 1-3 – 1.1.1 @ 55-65% Sets 4-6 – 1.1 @ 65-75% Set 7 – 1 @ 80% Set 8 – 1 @ 85% Set 9-12 – 1 @ 85-90% Warm-up as needed. Goal is not to max out today, but to get a bunch of percentage work in. For the Triples and Doubles drop and reset between reps. 1c) 33:00 – 45:00 – 1-2-3…8-9-10 – AQAP: Dumbbell Devils Press 50/35 Dumbbell Front Squat 50/35 Scale as needed. Accessory: 2) Monostructural Conditioning – Assault Bike: A – 10 minute Easy Warm-up B – 10 sets of – 20 seconds Max Effort –…

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…