Category: Competition

Pre Class: 1) Row – 3 sets of: 75-50-25 Calories Rest 90 seconds between sets. WOD: 2) Front Squat Every 2:30: 10-7-7-5 Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3) Back Squat Every 2:30: 10-7-7-5 Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 4) 10 minute AMRAP: 10 Power Cleans 135/95 10 Alternating Front Rack Lunges 135/95 10 Bar Facing Burpees Extra Work: 5) Dumbbell Stiff Leg Deadlift: 3 sets of 20 Rest 90-120 seconds between sets. Focus on positioning over loading. 6) Glute Ham Raise: 5 sets of 5 Rest 90-120 seconds between set. Add load/assistance as deemed fit. 7) Sled Drag: 400m @ Bodyweight Smooth and steady. Not for time. 8) 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

*Regionals Shirts Sign-up HERE…Order Being Place Monday 5/8 **Programming Structure Shift HERE WOD: 1a) 0:00-5:00 – AQAP: 30 Squat Cleans 225/155 If you finish under 5:00 you get to rest. You may not start to change your weights. Scale so that you can complete a minimum of 15 reps. 1b) 5:00 – 10:00 – Max Load: Squat Clean Take as many attempts, as much rest, etc. as you’d like. 2) “Amanda” – 9-7-5 – AQAP: Muscle-up Squat Snatch 135/95 Rest as needed. 3) AQAP: 50ft Handstand Walk 50 Calorie Row 50 Alternating Pistol Squats 50 Deadlifts 185/135 50 Handstand Push-ups 50 Wall Balls 20/14 50 GHD Sit-ups 50 Single Arm Dumbbell Overhead Squat 70/50 For the Dumbbell Overhead Squat you must complete 25 on one side before switching to the other. 4) AQAP: 100-75-50-25 Double-unders 40-30-20-10 Push-ups Wear a weight vest if you have one @ 20/14…

*Regionals Shirts Sign-up HERE…Order Being Place Monday 5/8 **Programming Structure Shift HERE Pre Class: 1) Assault Bike: 50-45-40-35-30-25-20-15-10-5 Calories Rest 90 seconds between sets. 2) Back Squat: 3 sets of 3 Rest 2-3 minutes between sets. Heavy as possible. WOD:  3) 2 Snatch Pull + 1 Snatch: Every 1:30 x 7 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Reset between each rep on the floor. 4) Clean Pull + Clean + Front Squat + Jerk: Every 1:30 x 7 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Reset on the floor between the Clean Pull and Clean. 5) AQAP 21-15-9 Clean and Jerk 135/95 9-6-3 Rope Climbs 15ft Post Class: 6) D-Ball Bear Hug Walking Lunge: 6 sets of 50ft Rest 90-120 seconds between sets. Heavy as possible. 7) Reverse Hyper: 3 sets of 20…

*Programming Structure Shift 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…

WOD: 1) Halting Jerk: 5 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Hold the bottom of the dip for 2-3 seconds. Build as heavy as deemed fit. 2) Overhead Squat: 10RM Warm-up as needed. Establish a max effort for the day. 3) Snatch Pull: 3 sets of 4 @ 100%> Warm-up as needed. Rest 2-3 minutes between sets. Use straps if you need them/have them. 4) AQAP: 21 Snatch 135/95 15 Snatches 185/135 9 Snatches 225/155 Snatches are anyway, anyhow. 5) 5 rounds: 9 Dumbbell Squat Clean Thrusters 50/35 15 Chest-to-bar Pull-ups 21/15 Calories Assault Bike Rest 5 minutes Keep track of time to complete each effort. Goal stimulus is unbroken movements with a hard sprint on the bike. 6) Farmers Carry: 6 x 50ft Heavy. Rest 90-120 seconds between sets. 7) Dumbbell Overhead Tricep Curl: 4 sets of 20 Rest 90-120 seconds between sets….