Category: Competition

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5/side Single Leg Kettlebell Romanian Deadlifts 10 Alternating Bird Dogs 5 Hang Muscle Snatch Athletes in Sport/Comp use a barbell for warm-up, those in Move/Power use a PVC Pipe. 1b) 10:00 – 20:00 – Every 1:00 x 10 sets: 1-5 Muscle-ups + 1 Snatch @ 60%> Pick a quantity of Muscle-ups that you can maintain in unbroken sets for all 10 sets. If you don’t have a consistent Muscle-up substitute a Strict Chin-up or Ring Dip in appropriate volume that you can maintain in unbroken sets. Snatches are all full Squat, build as heavy as deemed fit. 1c) 25:00 – 45:00 – 20 minute AMRAP: 5 rounds of Chest-to-bar “Cindy” (5 Chest-to-bar Pull-ups + 10 Push-ups + 15 Air Squats) 500m Ski/Row or 100m C2 Bike or 1200m Assault Bike 3 rounds of “DT” @ 155/105 (12…

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 – 7:00 – 7 minute AMRAP: 50 Single-unders 5/side Quad Hold + Rotation Overhead 10 Banded Upright Rows 10 Scapula Pull-ups Take your time and get your positions opened up and your body ready to go. 1b) 12:00 – 21:00 – Every 1:30 x 6 sets: 5 Push Press @ 60%> Find a comfortable load to start and build through the 6 sets to a heavy set of 5 for the day if things are feeling good, if things aren’t feeling great today keep the loading in the 60-75% range. 1c) 21:00 – 31:00 – 10 minute AMRAP: 3 rounds of – 50 Double-unders + 3 Split Jerks @60%-70% 2 rounds of – 40 Double-unders + 2 Split Jerks @70-80% AMRAP of – 30 Double-unders + 1 Split Jerk @80%> Work through this at whatever kind of pace feels appropriate for you today,…

WOD: 1a) 0:00 – 8:00 – Every 1:00 x 8 sets: Station 1 – 40 seconds Ski/Bike/Row Station 2 – 40 seconds Inchworm + Scapula Push Up + Shoulder Plank Tap + Reach For Opposite Foot Station 3 – 10-15 Box Jump (Step Down) Station 4- 3-Position Power Clean (Hi-Hang>Top of the Knee>Floor) x 3 Cycles Athletes in Move/Power use a PVC Pipe for Warm-up, athletes in Sport/Comp use a barbell. 1b) 12:00 – 19:30 – Every 1:30 x 5 sets: 3-Position Power Clean x 2 Cycles Same as warm-up. Add load as deemed fit. Perform the cycle twice for a total of 6 reps. Use this as an opportunity to work on developing proper positioning in the movement. Order is the same as Warm-up, Hi-Hang, Above the Knee, Floor. 1c) 20:00 – 30:00 – Every 1:00 x 10 sets: 1 Halting Clean Deadlift + 1…