Category: Competition

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) 3 Push Press + 2 Push Jerk + 1 Split Jerk: 5 sets Warm-up as needed. Start at around 60-70% of your 1RM. Build as heavy as deemed fit.  2) Bench Press: 3 sets of 5 @ 70% + Additional Load 3 sets of 3 @ 80% + Additional Load 3 Heavy Singles Warm-up as needed. Rest 2-3 minutes between sets. Add 2.5-10lbs across the board to all percentage based sets. Heavy single is just that, heavy single, don’t feel the need to max out. 3) Deadlift: 2 sets of 5 @ 70% + Additional Load 2 sets of 3 @ 80% + Additional Load 2 Heavy Singles Warm-up as needed. Rest 2-3 minutes between sets. Add 2.5-10lbs across the board to all percentage based sets. Heavy single is just that, heavy single, don’t feel the need to max out. 4) 30 minute EMOTM: Minute…

Pre Class: 1) 20 minute EMOTM: Odd – 30 second D-Ball Bear Hug Hold 150/100 Even – 3-5 Strict + 3-5 Kipping Handstand Push-ups Scale as needed to get consistent output. Pick the same number of reps for Strict and Kipping HSPU. Perform from a deficit if appropriate. WOD: 2) Snatch + Pause Overhead Squat: Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM Snatch. Build as heavy as deemed fit. All Snatches are full Squat. Pause Overhead Squat should be for 3 seconds. 3) Clean + 2 Jerks: 5 sets Warm-up as needed. Start around 60% of your 1RM Clean and Jerk. Build as heavy as deemed fit. Jerks should both be Split. 4) 3 rounds AQAP: 30 Toes-to-bar 15 Dumbbell Squat Cleans 50/35 Extra Work: 5) 40-30-20-10 – AQAP: Calories Ski Erg Alternating Pistol Squats Scale volume of Pistols as needed if you’re not proficient to…

* Fall Soft Goods Order HERE Pre Class: 1) Row: 3 sets of 2000m w/3 minutes Rest 400m @ 2K Pace, 400m Easy 300m @ 2K Pace, 300m Easy 200m @ 2K Pace, 200m Easy 100m @ 2K Pace, 100m Easy For your easy pick a pace that you’re going to maintain for all 3 sets, don’t have your pacing all over the place. This Easy pace, should be the same Easy pace you use on all rowing pieces. WOD: 2) 2 Front Squats + 3 Back Squats: Every 2:30 x 7 sets Warm-up as needed. Start around 70% of your 1RM Front Squat. Goal is to hit a 2RM Front Squat, then rack and re-rack to the back to finish the Back Squat. Transition between the two positions should be as quick as possible. 3) 12 minute AMRAP: 10 Bar Facing Burpees 20 Deadlifts 135/95 40 Double-unders Extra Work: 4) Glute Ham Raise: 5 sets of…

* Fall Soft Goods Order HERE WOD: 1) 10-8-6-4-2 – AQAP: Clean and Jerks 225/155 Rope Climbs 15ft Rest as needed. 2) AQAP: 1000m/900m Assault Bike 50 Strict Handstand Push-ups 1000m/900m Assault Bike 50 D-Ball Over Shoulder 150/100 1000m/900m Assault Bike 50 Chest-to-bar Pull-ups 1000m/900m Assault Bike Rest as needed. 3) 10 minute AMRAP: 10 Bar Facing Burpees 10 Ring Push-ups Rest as needed. 4) Strict Toes-to-bar: 3 sets of 15 Rest 90-120 seconds between sets. 5) Triple-unders: 10 minutes Practice For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE