Category: Competition

WOD: 1a) 0:00 – 6:00 – 6 minute AMRAP: 5/side World’s Greatest Stretch 10 Air Squats 5 Snatch Grip Deadlift 10 Lunges Athletes in Move/Power use a PVC Pipe for warm-up, athletes in Sport/Comp use a barbell. 1b) 11:00 – 26:00 – Every 1:30 x 10 sets: Hang Snatch + Snatch Start around 60% of your 1RM and build as deemed fit. Both reps are full Squat. Drop the bar and reset on the floor after the Hang Snatch. 1c) 26:00 – 32:00 – Every 1:00 x 6 sets: 5 Snatch Grip Romanian Deadlifts w/3 second Pause Load as deemed fit. Hold the bottom position for 3 seconds on each rep. 1d) 36:00 – 45:00 – Every 5:00 x 2 sets: 108 Double-unders 18 Dumbbell Squat Clean Thrusters 50/35 108 Double-unders Scale as needed. Accessory: 2) Monostructural Conditioning – Run: A – 10 minute Easy Warm-up B –…

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 – 8:00 – Every 1:00 x 8 sets: Station 1 – 40 seconds Ski/Bike/Row Station 2 – 5 Pause Scapula Pull-ups + 10 Hollow Rocks Station 3 – 3-5 Inchworm + Push-up Station 4 – 10 Alternating Lunge + Samson Stretch Focus on clean positions and good activation. Pick-up the tempo on the machine the 2nd round to get your heart rate up a bit. 1b) 13:00 – 20:00 – Every 1:00 x 7 sets: 1 Jerk Balance + 1 Split Jerk w/3 second Pause in Catch Keep the weights light to moderate, snappy and clean. Use this as skill/positional work to prep you for the heavier Jerk triples. 1c) 20:00 – 30:00 – Every 2:00 x 5 sets: 3 Split Jerks Start at a moderate load and build as deemed fit. 1d) 30:00 – 45:00 – Every 1:00 x 15 sets: Station 1…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5/side World’s Greatest Stretch 10 Air Squats 3x 3-Position Clean Pulls (Floor, Knee, High-Hang) Athletes in Move/Power use a PVC Pipe, athletes in Sport/Comp use a Barbell. 1b) 10:00 – 30:00 – Every 5:00 x 4 sets: 20/15 Calories Ski/Bike/Row 15 Burpee Lateral Bar Hops 15 Squat Cleans 95/65 Push the tempo and work for a high effort interval. Earn your rest. 1c) 30:00 – 40:00 – Every 1:00 x 10 sets: 1 Squat Clean Start at whatever load is appropriate and build as heavy as deemed fit. 1d) 40:00 – 45:00 – 5 minute AMRAP: 10 Front Rack Sotts Press 10 Bent Over, Supinated Rows 10 Barbell Bicep Curls A little accessory work to finish things out. Keep it light and take it slow. Keep the same load for all movements. Accessory: 2) Monostructural Conditioning – Bike Erg:…

WOD: 1a) 0:00 – 6:00 – 6 minute AMRAP: 5/side Lateral Plate/Box Jumps 10 Table Top Up/Downs 10 Banded Face Pulls 5/side Dumbbell Overhead Squat Take your time if you have any tight positions. Sub the Overhead Squat for a Front Squat if you have issues in the Overhead position. 1b) 11:00 – 21:30 – Every 1:30 x 7 sets: 3 Pause Overhead Squats Loading will be lighter today than weeks past. Each rep should have a 3 second Pause in the bottom. Start at a comfortable load, and build as deemed fit. Emphasis on the pause and bottom position first, loading second. 1c) 22:00 – 30:00 – Every 1:00 8 sets: Set 1 – 16 Alternating Jumping Lunges Set 2 – 10 Prone Medball Hamstring Curls Alternate between the two stations. Focus on these movements should be on good position and activation, not loading. Be…