Category: Competition

* The Open Is Coming HERE…Note for the Next 5 Friday’s evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train. Pre Class: 1) 20 minute EMOTM: Movement 1 – 10-20 Calories Assault Bike Movement 2 – 1-3 Muscle-ups Pick a rep range for both movements you can maintain for all 10 rounds. The goal for the Muscle-ups is no volume, but skill. Focus on the skill of the movement, maximizing the kip out for the dip, keeping your body hollow as long as possible, etc. etc. At no time should the Muscle-ups feel fatiguing. WOD: 2) Snatch: 3 Reps Every 1:30 x 7 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. All reps are full Squat. Drop and reset between every rep. 3) Clean…

* The Open Is Coming HERE…Note for the Next 5 Friday’s evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train. Pre Class: 1) Row: 30 x :30 @ HARD/:30 @ EASY Percentage refers to wattage output. The goal for this should be consistent pacing for all 30 intervals, your easy should be 50% of your hard.. For instance rowing 400 watts for your work (1:35.6 pace), and 200 watts for your Easy (2:00.5 pace). Pace/Wattage calculator at the link below. WOD: 2) Pause Back Squat: 1 Rep Every 1:30 x 7 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Reference 1/30/17 for loading. 3) Back Squat: 5 Reps every 2:00 x 4 sets This should be done as a continuation of your Pause Squats starting at 10:30 on…

* The Open Is Coming HERE WOD: 1) AQAP: 27 Thrusters 95/65 27 Calories Rowed 21 Thrusters 135/95 42 Calories Rowed 15 Calories 185/135 45 Calories Rowed 9 Thrusters 225/155 36 Calories Rowed Rest as needed. 2) 3 rounds AQAP: 9 Muscle-ups 12 Power Snatch 115/75 15 Bar Facing Burpees Rest as needed. 3) 40-30-20-10 – AQAP: Kipping Handstand Push-ups Dumbbell Box Step-ups 50/35 @ 24/20 Alternate legs each rep. 4) Pull Complex: 5 Strict Pull-ups + 4 Pull-ups + 3 Chest-to-bar Pull-ups + 2 Bar Muscle-ups Rest 2-3 minutes between sets. 5) Strict Ring Dips: 3 sets of Max Reps Rest 3 minutes between sets. 6) L-Sit: Accumulate 3 minutes Keep track of time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* The Open Is Coming HERE Pre Class: 1) 5 rounds of: 40 Calorie Row 20 Burpees Over the Rower Rest 3 minutes between intervals. 2) Hang Muscle Snatch: Quickly Build to a Heavy Single Spent no more than 10 minutes on this. 3) Halting Snatch + 2 Overhead Squats: 7 sets Warm-up as needed. Rest 2-3 minutes between sets. Start around 60-70% of your 1RM and build as heavy as deemed fit. Pull to just below the knee and stop for 3 seconds, then finish your lift. 4) Power Clean + Hang Clean + 2 Jerks: 5 sets Warm-up as needed. Rest 2-3 minutes between sets. Start around 60-70% of your 1RM and build as heavy as deemed fit. WOD: 5) Pause Front Squat: 2 Reps Every 2:00 x 5 sets Warm-up as needed. Reference 1/27/17 for loading. Build as heavy as deemed fit. Pause in the bottom of the Squat for…

* The Open Is Coming 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…