Category: Competition

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Squat Hold + Alternating Reach Overhead 10 Pause Glute Bridge Ups 5 Banded Pass Throughs 5 Wall Therapy Squats Take your time and get your hips open and Glutes firing. 1b) 10:00 – 30:00 – Every 2:00 x 10 sets – Overhead Squat: 1 set of 7 @60-65% 2 sets of 5 @70-75% 3 sets of 3 @75-85% 4 sets of 1 @85%> Use your loading from 2 weeks ago for your percentages. Work through the percentage ranges based on feel. If things feel good, go heavy, there may already be another new 1RM there, and if things feel off, keep the lifts lighter and more manageable. 1c) 35:00 – 45:00 – AQAP: 50 Hang Power Cleans 115/75 40 Box Jump Overs 24/20 40 Front Squats 115/75 30 Box Jump Overs 24/20 Scale as needed. Accessory:…

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 10 Kettlebell Romanian Deadlifts 10 Scapula Pull-ups 10 Alternating Lunges Increase the tempo, and loading if you want, of your movements each round as you work through this 7 minute warm-up. 1b) 12:00 – 27:00 – 15 minute AMRAP: 100 Double-unders 50 Alternating Dumbbell Snatch 70/50 35 Toes-to-bar Scale as needed. 1c) 30:00 – 45:00 – Every 3:00 x 5 sets: 10 Supinated Strict Pull-ups 20 Alternating Front Rack Lunges 155/105 Scale as needed. Accessory: 2) Monostructural Conditioning – Run: A – 10 minute Easy Warm-up B – 5 sets of – 3:00 @ Moderate + 1:30 @ Hard + :30 @ Walk C – 5 minute Walk/Cool-down Work for consistent efforts on Part B. Rest as desired between each part. 3) Secondary Met-con – Every 1:30 x 10 sets: 5 Paralette Handstand Push-ups 2 Squat Snatches 135/95> Pick…

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 – 5:00 – 5 minute AMRAP: 5 Scapula Pull-ups 10 Tall Kneeling Dumbbell Strict Press 15 Sumo Stance Good Morning Get some blood flowing and get your shoulders and hamstrings primed for the days work. 1b) 10:00 – 18:00 – Every 1:00 x 8 sets: 1 Tall Jerk + 1 Halting Jerk Weights should be kept light and snappy so that you can maintain the movement patterns. Use this as a quick little skill/positional session and get yourself ready for the workout. 1c) 22:00 – 45:00 – “Bryant” – 23 minute AMRAP: 12 Power Snatch 115/75 23 Back Squats 115/75 12 Chest-to-bar Pull-ups Paying tribute to those we’ve lost today. Despite what has been a difficult time for many the last 9 months, remember that we are all alive, we get to experience whatever is going on in our lives, and we get…