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) Halting Jerk + Jerk: 10 sets Warm-up as needed. Rest 2-3 minutes between sets. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Hold the bottom of the dip for 3 seconds on the Halting Jerk. 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,…

Pre Class: 1) 21 minute EMOTM: 1 – 3-5 Dumbbell Squat Clean Thrusters 70/50 2 – 10-20 Calories Ski Erg 3 – 5 Box Jumps 40/30 Scale load/reps as needed to get consistent output for all 7 rounds. WOD: 2) Power Snatch: 3 T+G Reps Every 2:00 x 5 sets Warm-up as needed. Star around 60-70% of your 1RM. Build as heavy as deemed fit. If this movement is still newer for you and you are working lighter loading, than perform this on the minute. 3) Power Clean + Push Jerk: Every 1:00 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 4) 3 rounds AQAP: 20 Deadlifts 225/155 20 Toes-to-bar 20 Wall Balls 30/20 Extra Work: 5) 4 rounds AQAP: 12 Ring Pull-ups 9 Ring Dips 6 Muscle-ups You may setup two sets of Rings for this for the Ring Dips. 6) Peg…

Pre Class: 1) Row: 2K Time Trial Establish a current 2K PR time trial. Warm-up appropriately, don’t just get one and go. WOD: 2) Back Squat: @ 0:00 – 7 Reps @ 3:00 – 7 Reps @ 6:00 – 7 Reps @ 9:00 – 3 Reps @ 11:00 – 3 Reps @ 13:00 – 3 Reps @ 15:00 – 3 Reps Warm-up as needed. Start around 60% of your 1RM and build from there. Reference 9/26/16 for loading. Look to work heavier than 4 weeks ago. 3) 7 minute Up Ladder: 3 Front Squats 155/105 3 Bar Facing Burpees Extra Work: 4) Russian Kettlebell Swings: 3 sets of 30 Rest 90-120 seconds between sets. Heavy as possible. 5) Glute Ham Raise: 5 sets of 5 Rest 90-120 seconds between sets. Add load/assistance as deemed fit. 6) Sled Drag: 400m @ Bodyweight Focus on walking through your heels, this is not for time, but…

WOD: 1) AQAP: 21 Squat Cleans 135/95 15 Squat Cleans 225/155 9 Squat Cleans 315/205 Rest as needed. 2) AQAP: 50 Strict Handstand Push-ups 50/40 Calories Rowed 50 Box Jump Overs 30/24 50/40 Calories Assault Bike 50 Wall Balls 30/20 Rest as needed. 3) 3 rounds AQAP: 400m Run 21 Overhead Squats 115/75 3 Rope Climbs 15ft Rest as needed. 4) Strict Muscle-up: 10 minute EMOTM Pick reps you can maintain for all 10 sets. If you can’t do them, don’t do kipping Muscle-ups, scale to a transition drill or use assistance. 5) Strict Toes-to-bar: 4 sets of 10 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