Category: Competition

WOD: 1a) 0:00 – 8:00 – Every 1:00 x 8 sets: 1 – 40 seconds Ski/Bike/Row 2 – 5/side Single Leg Romanian Deadlift w/Barbell or PVC Pipe 3 – 5-10 Box Jump (Step Down) 4 – 10 Scapula Push-ups + 10 Shoulder Plank Taps Get some blood flowing and those hips and back warmed up. 1b) 13:00 – 20:00 – Every 1:00 x 7 sets: 3 Box Jumps + 3 Hang Muscle Cleans Use this as a primer for your heavier secondary complex. Focus on your jump and extension through the ankles, knees, hips. 1c) 20:00 – 32:00 – Every 1:30 x 8 sets: 1 Clean Pull + 1 Above the Knee Hang Power Clean + 1 Below the Knee Hang Power Clean + 1 Front Squat Continue to increase your loading from the Box Jump/Muscle Clean couplet. Build as heavy as deemed fit. No dropping…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Face Down Alternating Scorpions 10 Band Pull-aparts 5 Pause Overhead Squats, Back Squats or Goblet Squats   Pick the Squat variation based on the programming you are following. Take your time with the Scorpions and focus on range of motion and movement quality. 1b) 10:00 – 28:00 – Every 2:00 x 9 sets – Overhead Squat: Sets 1-3 (10:00 – 16:00) – 5 Reps @ 70-80% Sets 4-6 (16:00 – 22:00) – 3 Reps @ 75-85% Sets 7-9 (22:00 – 28:00) – 1 Rep @ 80-90% You should have establish a baseline last week. Our goal this week is to get volume and comfort in that 70-90% range. If you’re not feeling the heavier lifts trend towards the lower percentages. 1c) 28:00 – 33:00 – Every 1:00 x 5 sets: 30 second Mixed Front Rack Hold (1…

WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 3-5 Inchworm  w/Scapula Push Up + Shoulder Plank Tap + Calf Stretch Station 2 – 5/side Single Leg Romanian Deadlift Station 3 – 10 Hollow Rocks + 10 Good Mornings w/Bodyweight Take your time and get your positions opened up and your posterior chain warm and firing for the workout. 1b) 14:00 – 45:00 – 7 rounds AQAP: 300m Row/Ski or 600m C2 Bike or 750m Assault Bike 20 Alternating Pistols 15 Hang Power Cleans 135/95 10 Strict Handstand Push-ups Scale as needed. Accessory: 2) Monostructural Conditioning – Assault Bike: A – 50 Calorie Easy Warm-up B – Every 2:00 x 10 sets – 10 second Max Effort Sprint C – 50 Calories Easy Cool-down Rest as needed between parts. For Part B record total calories peak wattage for each interval. 3) Secondary…

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 40 seconds Single-unders Station 2 – 5 Scapula Pull-ups + 10 Medball Squats Station 3 – 5 Snatch Grip Deadlift + 5 Hang Power Snatch Athletes in Move/Power use a PVC Pipe for warm-up, Sport/Comp use a Barbell. 1b) 11:00 – 18:00 – Every 1:00 x 7 sets: Sets 1-3 (11:00 – 14:00) – Muscle Snatch + Hang Power Snatch Sets 4-7 (14:00 – 18:00) – Power Snatch + Snatch Use this as a quick warm-up into your conditioning piece which includes some heavier, battery style lifts today. Focus on clean positions and get yourself prepped for the workout. 1c) 21:00 – 45:00 – Every 6:00 x 4 sets: Sets 1 + 3 – AQAP:           100 Double-unders           +        …

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…