Category: Competition

* The Open Is Coming HERE Pre Class: 1) Row: 1000m, 900m, 800m…200m, 100m Rest 1 minute between intervals. Pick a moderate pace and reduce your pace by 1 second each interval. This shouldn’t be crushing. WOD: 2) Pause Front Squat: 1 Rep Every 1:30 x 7 sets Warm-up as needed. Start around 70% of your 1RM. Build as heavy as deemed fit. 3 second Pause in the bottom, NO bounce to come back up. 3) Front 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 clock.  4) 15-12-9 – AQAP: Toes-to-bar Wall Balls 20/14 Toes-to-bar Dumbbell Thrusters 50/35 Extra Work: 5) Glute Ham Raise: 5 sets of 5 Rest 90-120 seconds between sets. Add load/assistance as needed. 6) Reverse Hyper: 3 sets of 20 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc….

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: 1) Push Press: 3 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Heavy as possible. 2) Behind the Neck Snatch Grip Jerk + 20 second Hold: 5 sets of 1 Warm-up as needed. Rest 2-3 minutes between sets. Heavy as possible. 3) Deficit Clean Pulls: 3 sets of 3 @ 90% Warm-up as needed. Rest 2-3 minutes. These should be done at a 2-3″ Deficit. Use straps if you need them/have them. 4a) 7 minute AMRAP: 5 Muscle-ups 10 Handstand Push-ups 20 Alternating Pistol Squats Rest 3 minutes 4b) 7 minute AMRAP: 1 Legless Rope Climb 15ft 10 Ring Dips 15 Box Jumps 24/20 Rest 3 minutes 4c) 7 minute AMRAP: 10 Chest-to-bar Pull-ups 20 Push-ups 40 Air Squats Record rounds and reps of each individual piece. 5) 3 rounds of: 1 minute D-Ball Bear Hug Hold 150/100 1 minute Front Plank For results post detailed weights,…

WOD: 1) Power Snatch: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 2) Power Clean + Push Jerk: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 3) 4 rounds AQAP: 20 Power Snatch 95/65 50 Double-unders Extra Work: 4) 5 rounds AQAP: 500m Ski Erg 100ft Handstand Walk Scale as needed to keep this a conditioning piece. 5) Strict Toes-to-bar: 4 sets of 12 Rest 90-120 seconds between sets. Use a stall bar if you have one. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

Pre Class: 1) Row: 10 x 50 Calories Rest 90 seconds between intervals. Work on learning your pacing on the Calorie setting. WOD: 2) Pause Back Squat: 1 Rep Every 1:30 x 7 sets Warm-up as needed. Start around 70% of your 1RM. Build as heavy as deemed fit. 3 second Pause in the bottom, NO bounce to come back up. 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 clock. Build as heavy as deemed fit. 4) 3 rounds AQAP: 21 Hang Power Cleans 135/95 12/side Front Rack Lunges 135/95 Extra Work: 5) Hip Thrusts: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. 6) Reverse Hyper: 3 sets of 20 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE