Category: Competition

*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 work on a skill (like swimming or rowing), but the effort expended…

*Thursday’s Programming Is A Changing HERE **Parking Issues HERE WOD: 1) Push Press + Push Jerk + Split Jerk: 7 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Rest 2-3 minutes between sets. 2) Close Grip Overhead Squat: 5 sets of 5 Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit. Perform this from the floor and Jerking from the Front Rack, no going to the back. 3) Clean Grip Deadlift: 3 sets of 3 @ 110%> Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit (focus on positioning, if you can’t maintain proper posture on the pull don’t go up in loading). Use straps if you need them/have them. 4) 5 sets for Max Reps: 30 seconds Touch-and-Go Squat Cleans 225/155 90 seconds Rest Scale to a weight that…

*Thursday’s Programming Is A Changing HERE **Parking Issues HERE Pre Class: 1) 18 minute EMOTM: Station 1 – 150-200m True Form Run Station 2 – 150-200m True Form Run Station 3 – 1 Round Strict Cindy Station 4 – 1 Round Strict Cindy Station 5 – 12-15 Wall Balls 30/20 Station 6 – 12-15 Wall Balls 30/20 This is a 3 round circuit. Scale volume as needed to get maintainable output. WOD: 2) Power Snatch: 7 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Drop and reset between reps. 3) Power Clean + Push Jerk: 5 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Drop and reset between reps. 4) 5 rounds AQAP: 18 Box Jump Overs 24/20 12 Toes-to-bar 6 Power Snatch 135/95 Extra Work: 5) 5 rounds AQAP: 3 Strict Muscle-ups 100m Kettlebell Farmers Carry 70/53 Scale as needed. 6) Strict Deficit Handstand Push-up: 10…

*Thursday’s Programming Is A Changing HERE **Parking Issues HERE Extra Work: 1) Row: 20 x 250m Rest 60 seconds between efforts. Goal is maintainable efforts. WOD: 2) Back 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 2.5lb-5lbs to each weight from last week (2.5 if your max is under 200lbs, 5lbs if you max is over 200). There should be a designated weight at each of the 3 reps ranges that you do not change. 3) AQAP: 200 Double-unders 100 Air Squats 50 Power Cleans 135/95 Extra Work: 4) Single Leg Kettlebell Deadlift: 4 sets of 10/side Rest 90-120 seconds between sets. Focus on load over positioning. Perform all reps on 1 leg before switching to the other. 5) Safety Bar Good Morning: 3 sets of 15 Rest 90-120 seconds between sets. Load as deemed fit. 6) Sled Drag:…

*Thursday’s Programming Is A Changing HERE **Parking Issues HERE WOD: 1) AQAP 15 Squat Cleans 245/165 12 Squat Cleans 265/175 9 Squat Cleans 275/185 Scale as needed to make this a Met-con. 2) AQAP: 12-9-6 Muscle-ups 24-18-12 Alternating Dumbbell Squat Snatch 70/50 Rest as needed. 3) 10-8-6-4-2 – AQAP: Deadlifts 405/275 Deficit Handstand Push-up 8″ Rest as needed. 4) 12 minute AMRAP: 200m Run 10 Strict Chest-to-bar Pull-ups 20 Alternating Pistol Squats Rest as needed. 5) L-Sit: Accumulate 2 minutes Keep track of time and attempts to complete. 6) Sled Drag: 400m Light. Walk out your legs at a moderate to easy pace. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE