Category: Competition

*De-load week, keep the volume low and intensity high. Pre Class: 1) Run: A) 10 minute Easy Jog (or any combination of walk/jog) B) 1 minute Walk C) 2x6min @ 90 minute time domain pace or “recovery jog” pace with 2 minutes Rest D) 2x4min @ 40 minute time domain pace with 1 minute Rest E) 2x2min @ 20 minute time domain pace with 30 seconds Rest F) 2x1min @ 10 minute time domain pace with 15 seconds Rest Pace as deemed appropriate. Workout courtesy of Chris Hinshaw. WOD: 2) Back Squat: @ 0:00 – 3 Reps @ 2:00 – 3 Reps @ 4:00 – 3 Reps @ 6:00 – 3 Reps @ 8:00 – 1 Reps @ 10:00 – 1 Reps @ 12:00 – 1 Reps @ 14:00 – 1 Reps @ 16:00 – 1 Reps Warm-up as needed. Reference 9/12/15 for loading. Look…

WOD: 1a) 4 minute AMRAP: Max Reps Squat Clean Thruster 225/155 Directly into… 1b) 4 minute AMRAP: Max Reps Clean and Jerk 225/155 (Anyway, anyhow) Directly into… 1c) 4 minute AMRAP: Max Reps Squat Clean 225/155 Same weight for all 3 pieces. This is one continuous piece that lasts 12 minutes. Scale appropriately so it is a conditioning piece, not an EMOTM of the respective lifts. A minimum goal in terms of scaling should be 2 reps per minute. 2) “Marston” – 20 minute AMRAP: 1 Deadlift 405/275 10 Toes-to-bar 15 Bar Facing Burpees If you can’t pull 405/275, work around 90% of your 1RM Deadlift. 3) 3 rounds AQAP: 21 Pistol Squats 15 Strict Handstand Push-ups 9 Muscle-ups Rest as needed. 4) Legless Rope Climbs: 10 for time Cap at 10 minutes. 5) L-Sit: Accumulate 3 minutes Perform from paralettes. Keep track of time and attempts to complete. 6) Freestanding Handstand…

Pre Class: 1) Run: 800m @ Moderate, 200m @ Fast, 2 minutes Rest 700m @ Moderate, 200m @ Fast, 2 minutes Rest 600m @ Moderate, 200m @ Fast, 2 minutes Rest 500m @ Moderate, 200m @ Fast, 2 minutes Rest 400m @ Moderate, 200m @ Fast, 2 minutes Rest 300m @ Moderate, 200m @ Fast, 2 minutes Rest 200m @ Moderate, 200m @ Fast, 2 minutes Rest 100m @ Moderate, 200m @ Fast The 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. Your closing 200m intervals in each set are at…

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) Behind the Neck Split Jerk: 10 sets of 1 Warm-up as needed. Start around 70% of your 1RM Jerk. Build as heavy as deemed fit. Establish a Max for the day. Rest 90-120 seconds between sets. 2) Pause Bench Press w/Medium Chain Weight: 5 sets of 3 Warm-up as needed. Establish a 3RM for the day. Your other 4 working sets should be at 80%> of the day’s max. Pause on the Chest for 3 seconds each rep. Rest 2-3 minutes between sets. 3) Romanian Deadlift: 5 sets of 3 Warm-up as needed. Establish a 3Rm for the day. Your other 4 working sets should be at 80%> of the day’s max. Rest 2-3 minutes between sets. 4a) 0:00-8:00: 1000m Row Establish a Max Squat Snatch 4b) 8:00-16:00 1000m Row Max Squat Snatches @ 90% of 4a 4c) 16:00-24:00 1000m Row Max Squat Snatches…