Category: Competition

*Programming Structure Shift HERE Pre Class: 1) 20 minute EMOTM: Odd – 10-20 Calories Ski Erg Even – 50m Double Kettlebell Overhead Carry Pick loading and output that you can maintain for all 10 sets. WOD: 2) Low Hang Power Snatch: 7 sets of 2 Warm-up as needed. Start around 60-70% of your 1RM. No dropping the bar between reps 1+2. Low Hang should be below the knee. Build as heavy as deemed fit. 3) 2 Low Hang Power Clean + Jerk: 7 sets Warm-up as needed. Start around 60-70% of your 1RM. No dropping the bar between Cleans. Low Hang should be below the knee. Build as heavy as deemed fit. 4) 3 rounds AQAP: 30 Toes-to-bar 20 Box Jump Overs 24/20 10 Deadlifts 315/205 Extra Work: 5) AQAP: 30 Burpee Muscle-ups Use a weight vest 20/14 if you have one. 6) 2-for-1 Legless Rope Climb: 5 sets Climb up legless you…

*Programming Structure Shift HERE Pre Class 1) Row: 10 x 1:00 ON/2:00 OFF for Max Calories Work for consistent output, don’t blow yourself up in the first interval. WOD: 2) Front Squat Every 2:30: 10-10-7-5 Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3) Back Squat Every 2:30: 10-10-7-5 Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 4) 7 minute Up Ladder: 3 Hang Squat Cleans 135/95 3 Bar Facing Burpees Workout goes 3+3, 6+6, 9+9, and so on until 7 minutes is up. Extra Work: 5) Camber Bar Good Morning: 3 sets of 15 Rest 90-120 seconds between sets. Focus on positioning over load. 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 Not for time. Should be able to move smooth and steady for the entire…

*Stop in Saturday morning the 29th to try out some KNOW Foods Samples **Thursday’s Programming Is A Changing HERE ***Parking Issues HERE WOD: 1) Snatch: 1 Rep Every 1:00 x 15 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. All reps full Squat. 2) Clean and Jerk: 1 Rep Every 1:30 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. All reps full Squat and Split. 3) AQAP: 10-8-6-4-2 Dumbbell Squat Clean Thruster 70/50 5-4-3-2-1 Rope Climb 15ft Standard of no dropping Dumbbells from Overhead, hands must remain on them all the way to the floor. Rest as needed. 4) 3 rounds AQAP: 7 Muscle-ups 100 Double-unders 21 Overhead Squats 135/95 Rest as needed. 5) 30-25-20-15-10-5 – AQAP: Toes-to-bar Alternating Pistol Squats For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Stop in Saturday morning the 29th to try out some KNOW Foods Samples **Thursday’s Programming Is A Changing HERE ***Parking Issues HERE Pre Class: 1) Assault Bike: 10K Rest 5 minutes 10K Focus on maintainable wattage/pace through each piece. WOD: 2) Front Squat: Every 2:00 x 9 sets Sets 1-3 – 5 Reps Sets 4-6 – 3 Reps Sets 7-9 – 1 Rep Warm-up as needed. Add 2.5-5lbs to last week. 3) AQAP: 15-12-9 Thrusters 135/95 21-15-9 Sumo Deadlift High-Pulls 135/95 Extra Work: 4) Axle Overhead Walking Lunge: 6 sets of 50ft Rest 90-120 seconds between sets. Heavy as possible. 5) 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

*Stop in Saturday morning the 29th to try out some KNOW Foods Samples **Thursday’s Programming Is A Changing HERE ***Parking Issues 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…