Category: Competition

* 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…

* The Open Is Coming HERE WOD: 1) Halting Push Press: 3 sets of 2 Rest 2-3 minutes between sets. Hold the bottom of the dip for 2-3 seconds. Build as heavy as deemed fit. 2) Halting Jerk: 5 sets of 2 Rest 2-3 minutes between sets. Hold the bottom of the dip for 2-3 seconds. Build as heavy as deemed fit. 3) Snatch Push Press: 4 sets of 3 Rest 2-3 minutes between sets. Build as heavy as deemed fit. 4) Pull Complex: 2 Hang High Pulls + 2 Hang Pulls + 2 Clean Pulls x 3 sets @ 70-80% of your 1RM Rest 2-3 minutes between sets. Use straps if you need them/have them. 5) 20 minute AMRAP: 8 Chest-to-bar Pull-ups 8 Dumbbell Hang Squat Cleans 50/35 8 Dumbbell Shoulder-to-Overhead 50/35 8 Burpees Scale as needed. 6) 3 rounds AQAP: 200ft D-Ball Bear Hug Carry 150/100 200ft Dumbbell…

* The Open Is Coming HERE Pre Class: 1) 20 minute EMOTM: Odd – 10 Wall Balls 20/14 Even – 5 Box Jumps + 5 Box Jump Overs 24/20 Yes this is not very tough, this is a warm-up, use it to fine-tune your movements. WOD: 2) 10 minute EMOTM: Minutes 1-3 – 3 T+G Power Snatch Minutes 4-6 – 2 T+G Power Snatch Minutes 7-10 – 1 Power Snatch Warm-up as needed. Start at a moderately heavy 3 Rep T+G Power Snatch. Goal should be to build every set. The Triples and Doubles should be heavy, these are not light warm-up sets to get to a Heavy Single. 3) 10 minute EMOTM: Minutes 1-3 – 3 T+G Power Clean Minutes 4-6 – 2 T+G Power Clean Minutes 7-10 – 1 Power Clean Warm-up as needed. Start at a moderately heavy 3 Rep T+G Power Clean. Goal should be…

* The Open Is Coming HERE Pre Class: 1) Row: 5 x 500m @ 1K Pace Rest 3 minutes between efforts. WOD: 2) Pause Back Squat: 2 Reps Every 2:00 x 5 sets Warm-up as needed. Start around 60-70% of your 1RM and build as heavy as deemed fit. 3 second pause in the bottom. No bounce to get out of the hole. Reference 1/16/17 for loading. 3) Back Squat: 10 Reps Every 3:00 x 3 sets This should be done as a continuation of your Pause Squats starting at 10:00 on the clock. Build as heavy as deemed fit. Reference 1/16/17 for loading. 4) 4 rounds for Max Reps: 40 seconds GHD Sit-ups 20 seconds Rest 40 seconds D-Ball Over the Shoulder 150/100 20 seconds Rest 40 seconds Double-unders 20 seconds Rest Extra Work: 5) D-Ball Box Step-ups: 3 sets of 10/side @ 150/100 Setup box height so Knee is in line with…

* The Open Is Coming 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) 17 minute AMRAP: 10 Squat Snatch 95/65 20 Clean and Jerk 95/65 30 Bar Facing Burpees 10 Squat Snatch 135/95 20 Clean and Jerk 135/95 30 Bar Facing Burpees 10 Squat Snatch 185/135 20 Clean and Jerk 185/135 30 Bar Facing Burpees Max Squat Snatch 225/155 Clean and Jerk are anyway/anyhow. 4) 21-15-9 – AQAP: Deadlifts 225/155 Chest-to-bar Pull-ups Rest as needed. 5) Ring Dip Support: 3 x 60 seconds Rest 2-3 minutes between sets. For results post detailed weights, reps, times, thoughts, etc….