Category: Competition

Pre Class: 1) Run: A) 3000m – Rest 10 minutes B) 6 x 200m (you choose the rest) 3000m is at 110-115% of your Goal mile pace…if your goal mile is 6:00 (360 seconds) then this is run at a 6:36 mile pace. 200m’s are at a hard pace, rest should be dictated by what kind of pace you push. 200m’s should be at at least your goal mile pace. Something to keep in mind as well, your goal mile pace should be reasonable. If you run a 7:00 mile, a 6:00 goal isn’t reasonable, at least not in the short term, that’s like wanting to PR your Back Squat by 50lbs. Have a reasonable pace in mind. Workout courtesy for Chris Hinshaw. WOD: 2) Front Squat: @ 0:00 3 Reps @ 2:00 3 Reps @ 4:00 3 Reps @ 6:00 1 Rep @ 8:00…

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) Bench Press: 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. 2) 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. 3) 5 rounds AQAP: 30/25 Calorie Row 20 Kettlebell Swings 70/53 10 Burpees Rest 5 minutes Keep track of time and attempts to complete each round. 4) Strict Deficit Handstand Push-ups: 10 minute EMOTM You pick the reps and deficit…pick something you can be consistent for across the 10 sets. 5) D-Ball Bear Hug Carry: 400m @ 150/100 Keep track of time and number of drops to complete. 6) Hollow Position: Accumulate 3 minutes Keep track of time and attempts…

WOD: 1) 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. 2) Power Clean + Jerk: 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) 10 minute AMRAP: 15 Wall Balls 30/20 12 Chest-to-bar Pull-ups 9 Box Jump Overs 30/24 Extra Work: 4) 5 rounds AQAP: 100ft Handstand Walk 10 Alternating Pistol Squats 1 Legless Rope Climb 15ft Scale as needed. Use this as skill practice time if you don’t have these movements. 5) Ring Row: 4 sets of 10 Rest 90-120 seconds between sets. Feet on 20″ box. Strict. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

Pre Class: 1) Run: A) 4-3-2-1 minute Easy Run w/15 seconds rest between each – Rest 3 minutes B) 5 x 2:00 ON/1:00 Walk Rest – 3 minutes C) 5 x 2:00 ON/1:00 Walk Rest – 3 minutes D) 4-3-2-1 minute Easy Run w/15 seconds rest between each Easy pace should be around a heart rate of 180-your age. ON is GOAL Mile Pace. Workout courtesy for 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. Start around 70-75% of your 1RM Back Squat. Establish a heavy 5 for the day, then build into a heavy Double. Your last sets at the…