Category: Competition

Pre Class: 5) 10 sets of: 400m Run @ Mile Pace 1000m C2 Bike @ Easy C2 bike pace should be easy enough so that your paces don’t decline, but no easier than they need to be. Goal should be consistent pace across the board on the run. WOD: 2) Back Squat: 7 Reps Every 2:00 x 5 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 3) Dumbbell Split Squats: 6 Reps Every 2:00 x 5 sets Start light, build loading as deemed fit. Perform all reps on 1 side before switching to the other. Start on your non-dominant side first. 4) 3 rounds AQAP: 7 Squat Cleans 185/135 21 Bar Facing Burpees Extra Work: 5) Single Leg Good Morning: 3 sets of 12/side Rest 90-120 seconds between sets. Focus on positioning over load. Perform all reps on 1 leg before switching to the other. 6) Glute Ham Raise:…

WOD: 1) AQAP: 15 Squat Snatch 135/95 100 Double-unders 12 Squat Snatch 175/125 100 Double-unders 9 Squat Snatch 205/145 100 Double-unders 6 Squat Snatch 245/165 Scale as needed. 2) AQAP: 800m Run 21 Back Squats 225/155 15 Muscle-ups 800m Run 15 Front Squats 225/155 12 Muscle-ups 800m Run 9 Overhead Squats 225/155 9 Muscle-ups Scale as needed. 3) AQAP: 50 Chest-to-bar Pull-ups 50 Alternating Pistol Squats 50 Kipping Handstand Push-ups 50 Alternating Pistol Squats 50 Toes-to-bar For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

Pre Class: 1) Run: 30 minutes Minutes 1-5 – Easy Warm-up Minutes 6-25 – 10 second Sprint EMOTM, then Easy Rest of Minute Minutes 26-30 – Easy Cool-down Workout courtesy of Chris Hinshaw. WOD: 2) 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) Power Clean + Push Jerk: Every 1:00 x 7 sets Continue to build loading from Part 1. 4) Clean and Jerk: Every 1:00 x 7 sets Continue to build loading from Part 2. 5) AQAP: 21-15-9 Dumbbell Hang Squat Clean Thrusters 50/35 7-5-3 Rope Climbs 15ft Extra Work: 6) Walking Lunges: 400m not for time Done at a casual pace. Focus on positioning and activation. 7) 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

*Starting this Thursday, schedule will change to Open Gym from 4:00-5:30 in the back room and CrossFit Burn  @ 4:15-5:15. 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…

*Starting this Thursday, schedule will change to Open Gym from 4:00-5:30 in the back room and CrossFit Burn  @ 4:15-5:15. WOD: 1) Push Press Clusters: 5 sets of 2-2-2 Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Rest 10-15 seconds between Doubles, and 2-3 minutes between sets. 2) Banded Deadlifts: 2 Reps Every 1:00 x 10 sets Warm-up as needed. Use approximately 50% bar weight and 20-30% band tension. Focus on maximal speed. 3) 15 minute EMOTM: Minutes 1-3 – 5 Power Clean + 5 Hang Power Clean @ 135/95 Minutes 4-6 – 4 Power Clean + 4 Hang Power Clean @ 165/115 Minutes 7-9 – 3 Power Clean + 3 Hang Power Clean @ 185/135 Minutes 10-12 – 2 Power Clean + 2 Hang Power Clean @ 225/155 Minutes 13-15 – 1 Power Clean + 1 Hang Power Clean…