Category: Competition

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…

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 1/side Turkish Get-Up 5 Kettlebell Pause Upright Row 10 Bent Over Flyes 50 Single-unders Take your time, use light weights, and focus on establish good positions on all movements. 1b) 12:00 – 22:00 – Every 2:00 x 5 sets: 35 Double-unders 5-10 Strict Handstand Push-ups 35 Double-unders 1-3 Strict Muscle-ups Pick efforts you can maintain for all 5 sets. 1c) 22:00 – 32:00 – Every 1:00 x 10 sets: 1 Split Jerk Start around 60% of your 1RM and build as deemed fit. If things feel good, go heavy, if they don’t keep it in the 70-85% range and focus on clean, snappy lifts. 1d) 37:00 – 45:00 – 8 minute AMRAP: 10 Dumbbell Plank Rows 70/50 10 Box Jumps 30/24 10 Dumbbell Push Press 70/50 10 Box Jumps 30/24 Scale as needed. Accessory: 2) Monostructural Conditioning – Ski…

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 10 Alternating Deadbug w/Plate Overhead Station 2 – 30 second PVC Front Rack Stretch On Box/Bench Station 3 – 3-5 Inchworm + Pause Scapula Push-up Focus on holding good positions and getting things stretched out. 1b) 11:00 – 18:00 – Every 1:00 x 7 sets: 1 Clean Pull + 2 Hi-Hang Muscle Clean Warm-up as needed, try and start around 50-60% of your 1RM. Focus on positioning first, loading second. 1c) 18:00 – 25:00 – Every 1:00 x 7 sets:  1 Halting Clean + 1 Low Hang Clean Continue to build loading from Part B. For the Halting Clean, pause at the Knee for 2-3 seconds before finishing through on the lift. 1d) 30:00 – 45:00 – Every 5:00 x 3 sets: 15-12-9 Dual Hang Dumbbell Snatch 50/35 12-12-12 Toes-to-bar Alternate between the…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5 Lateral Banded Steps (Ankle Height) 5 Front/Back Banded Steps (Ankle Height) 10 Glute Bridge Ups Take your time and focus on good position and activation. 1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 5 Tempo Back Squats (2.1.2) Start at a comfortable load and build each set as deemed fit. 2 seconds down, 1 second hold, 2 seconds up. Hold to the tempo first, loading second. 1c) 20:00 – 25:00 – Every 1:00 x 5 sets: 7 Front Squats 185/135 Scale as needed. Barbell taken from the floor. 1d) 25:00 – 30:00 – 5 minute AMRAP: 10 Barbell Good Mornings 10 V-Ups Scale as needed. Focus on position and activation first, loading/speed, second. 1e) 35:00 – 45:00 – 10 minute Up Ladder: 3 Burpee Lateral Bar Hops 3 Power Cleans 115/75 Workout goes 3+3, 6+6, 9+9,…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Band Pull-Aparts 10 Kettlebell Deadlifts 10 Air Squats Get some blood flowing, work on picking up the tempo on the Deadlifts and Air Squats each round to get your heart rate up a little. 1b) 10:00 – 45:00 – AQAP: 10 rounds of… 7 Burpees 7 Chest-to-bar Pull-ups Then…10 rounds of… 3 Power Clean + Push Jerk 115/75 2 Hang Power Snatch 115/75 1 Overhead Squats 115/75 Then…10 rounds of… 15/12 Calories Ski/Bike/Row 15 Alternating Pistol Squats Scale as needed. Have fun, don’t get lost on your rounds. Accessory: 2) Monostructural Conditioning – Assault Bike: A – 10 minutes Easy Warm-up B – 7 sets of – :30 Hard/:30 Active Recovery C – 7 sets of – 2:20 Moderately Hard/:40 Active Recovery Rest 2 minutes between Part B and C. Work for hard, but maintainable efforts….