Category: Competition

*Thursday’s Programming Is A Changing HERE **Parking Issues HERE Pre Class: 1) Assault Bike: 15 x 1000m Rest 60 seconds between efforts. Goal is maintainable efforts. 2) Snatch Pull +Hang Snatch High-Pull + Hang Power Snatch: 7 sets Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit. Use straps if you need them/have them. 3) Power Clean + Hang Power Clean + Jerk: 5 sets Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit. WOD: 4) 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. 5) AQAP: 15 Dumbbell Burpees 50/35 20 Toes-to-bar 25 Dumbbell Power Clean 50/35 30 Toes-to-bar 35 Dumbbell Thrusters 50/35 Dumbbell Burpee standard is whole body on the floor, get the Dumbbells from Ground to Overhead…

*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) Behind the Neck Jerk: 7 set of 3 Warm-up as needed. Perform in Jerk Grip. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Rest 2-3 minutes between sets. 2) Overhead Squat: Establish a 3RM from the Floor Warm-up as needed. Rest as needed between attempts. 3) 2 Clean Pulls + 2 Hang Clean Pulls: 3 sets @ 100% Warm-up as needed. Reset between the Clean Pulls from the floor. Rest 2-3 minutes between sets. Use straps if you need them/have them. 4) AQAP: 12 Squat Clean Thrusters 185/135 75 Double-unders 9 Squat Clean Thrusters 225/155 75 Double-unders 6 Squat Clean Thrusters 245/165 75 Double-unders 3 Squat Clean Thrusters 265/175 Scale as needed. 5) 5 rounds AQAP: 30/20 Calories Assault Bike 20 Chest-to-bar Pull-ups 10 Burpee Box Jump Overs 24/20 Rest 5 minutes Keep track of…

*Thursday’s Programming Is A Changing HERE **Parking Issues HERE Pre Class: 1) 18 minute EMOTM: Station 1 – 200m Run Station 2 – 200m Run Station 3 – 1 Round Strict Cindy Station 4 – 1 Round Strict Cindy Station 5 – 2-4 Burpee Muscle-ups Station 6 – 2-4 Burpee Muscle-ups Scale as needed to be able to complete a total of 3 cycles of this with consistent efforts. WOD: 2) Hang Snatch: 7 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Work from whatever position you like, just be consistent through all sets. No dropping the bar between reps. Build as heavy as deemed fit. 3) Hang Clean and Jerk: 5 sets of 2 Warm-up as needed. Rest 2-3 minutes between sets. Work from whatever position you like, just be consistent through all sets. No dropping the bar between reps, bring it from Overhead…

*Thursday’s Programming Is A Changing HERE **Parking Issues HERE Pre Class: 1) Row – 3 sets of: 500-400-300-200-100m @ 2K Pace 30 seconds Rest between distances, 3 minutes rest between sets. 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) 21-15-9 – AQAP: Squat Clean 135/95 400m Run Extra Work: 4) Single Leg Hip Thrusts: 3 sets of 15/side Rest 90-120 seconds between sets. Add load if able. Perform all reps on 1 side before switching to the other. 5) Dumbbell Stiff Leg Deadlift: 3 sets of 20 Rest 90-120 seconds between sets. Heavy…