Category: Competition

WOD: 1) AQAP: 21 Deadlifts 225/155 18 Back Squats 225/155 15 Shoulder-to-Overhead 225/155 12 Squat Cleans 225/155 9 Squat Snatch 225/155 6 Overhead Squats 225/155 3 Thrusters 225/155 Rest as needed. Your first Shoulder-to-Overhead may be from Behind the neck if you choose to go straight from the Back Squat. 2) 25 minute AMRAP: 25 Thrusters 45/35 25 Burpees 25  Sumo Deadlift High-pulls 45/35 Rest as needed. 3) AQAP: 12 Rope Climbs 15ft Rest 3 minutes 9 Rope Climbs Rest 3 minutes 6 Rope Climbs Rest as needed. 4) Ring Dips: 7 sets of 5 Rest 2-3 minutes between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

Pre Class: 1) Run: 1200m, 2 minute Easy Jog, 200m, Rest 3 minutes 1000m, 2 minute Easy Jog, 200m, 2 minute Easy Jog, 200m, Rest 3 minutes 800m, 2 minute Easy Jog, 200m, 2 minute Easy Jog, 200m, 2 minute Easy Jog, 200m Workout Pacing: This pace for the opening interval is always at the same moderate intensity. The moderate intensity should feel sustainable. Target a controlled speed for your first interval. A good target speed would be approximately 3sec/100m slower than your 1-mile PR speed. As example, an athlete with a 6min/mile PR (or an average of 22.5sec/100m) would target an opening moderate pace of 25.5sec/100m. All the 200m intervals should be at a slightly faster pace than your opening interval. A good target speed would be approximately 2sec/100m slower than your 1-mile PR speed. As example, an athlete with a 6min/mile PR…

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) Medium Board Press w/Medium Chain Weight: 5 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Establish a 3RM for the day, your other 4 working sets should be at 80%> of the day’s 3RM. This should be done in your normal Bench Press grip. Use a moderate amount of chain weight. 2) Heavy Banded Trap Bar Deadlift: 5 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Establish a 3RM for the day, your other 4 working sets should be at 80%> of the day’s 3RM. Band tension should be high, you likely shouldn’t have much more than 50-60% of your Deadlift 1RM on the bar. 3) 5 rounds AQAP: 250m Ski Erg 15 Chest-to-bar Pull-ups 250m Row 15 Power Snatch 75/55 Rest 5 minutes These should be unbroken sprint efforts. Record time to complete each round….

WOD: 1) Snatch: 1 Rep Every 1:00 x 15 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. All reps should be full Squat. 2) Clean and Jerk: 1 Rep Every 1:30 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. All reps should be full Squat and Split. 3) 3 rounds AQAP: 25 Toes-to-bar 50 Wall Balls 20/14 100 Double-unders Extra Work: 4) Strict Muscle-up: 10 minute EMOTM Pick a rep range you can maintain. If you can’t do them strict, don’t do kipping, working on a progression, or assisted version. 5) Paralette Handstand Lowers: 5 sets of 5 Rest 90-120 seconds between sets. If you have Strict head-to-ground Paralette HSPU’s then wear a weight vest for this. Focus should be on lowering yourself as slow as possible. For results post detailed weights,…