Category: Competition

Pre Class: 1) Run: 4 sets of – 2 x 600m w/No Rest between reps. 2 minutes Rest between sets. Workout Details: The 600s will be performed by running 200m at a moderate pace, running 300m at a fast pace, and 100m at an easy pace. Take 2min of rest after every 1200m. Workout Pacing: Your 300m intervals are all at a fast pace. Target a fast pace equal to your mile PR time. As example, an athlete with a mile PR of 8min would target 90sec (or 30sec/100m). Your 100m intervals are a slow recovery jog. You pick your recovery jog pace. Your 200m intervals are at a moderate pace. Workout Focus: The core of this workout is the second 200m interval in each set. Focus on your breathing during this interval. Your breathing must give you the feeling that your pace is…

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 Jerk + Split Jerk: 10 sets Warm-up as needed. Rest 90-120 seconds between sets. Start around 70% of your 1RM Push Jerk. Build as heavy as deemed fit. 2) Bench Press: 3 sets of 5 @ 70% 3 sets of 3 @ 80% 3 Heavy Singles Warm-up as needed. Rest 2-3 minutes between sets. Make sure you use percentage based off of an accurate max, not a max you used to have, not a max you want, but a current max. If you don’t have a recent one, establish one today, we’ll be working a basic linear periodization for the coming weeks. 3) Deadlift: 2 sets of 5 @ 70% 2 sets of 3 @ 80% 2 Heavy Singles Warm-up as needed. Rest 2-3 minutes between sets. Make sure you use percentage based off of an accurate max, not a max you used…

Pre Class: 1) 21 minute EMOTM: 1 – 10-20 Calories Ski Erg 2 – 1-2 Legless Rope Climbs 15ft 3 – 2-3/side Single Arm Dumbbell Snatch 100/70 Pick reps, loading, etc. that you can maintain for all 7 rounds. WOD: 2) Snatch Pull + Hang Power Snatch: Every 1:00 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps. 3) Power Clean + Push Jerk: 3 T+G Reps Every 2:00 x 5 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps. 4) 3 rounds AQAP: 21 Power Snatch 75/55 15 Toes-to-bar 9 Bar Facing Burpees Yes we are really are doing Burpees 2 days in a row, yay! Extra Work: 5) 30-20-10 – AQAP: Row For Calories Strict Handstand Push-ups Scale as needed to keep…

Pre Class: 1) Run: A) 5 sets: (200m run at fast pace, 100m run at easy pace, 500m run at moderate pace) with 100m walk between sets B) 5 x 70m sprints with full recovery between reps Part 1 Workout Details: These intervals are designed to simulate a typical race with a fast start phase, into a short “calming down” phase, and finally into your race pace phase.  Part 1: Workout Focus: The core of this workout is the 100m intervals. Focus on getting control of your breathing and settling into your running stride. This 100m interval is programmed to be at an easy pace. Easy in this workout is not a slow recovery jog. Focus on a quick speed transition between intervals.  Part 1 Workout Pacing: All your fast 200s should have the same target time. All of your easy 100s should have…