Category: Competition

* Monday, September 5th (Labor Day) there will be one class at 9 AM Pre Class: 1) 20 minute EMOTM: Odd – 20/15 Calories Rowed Even – 10 Box Jump Overs 24/20 + 10 Kipping Handstand Push-ups Pick output you can maintain for all 10 rounds. If you fail a round, take a minute off and pick back-up with a slightly reduced rep scheme. WOD: 2) Power Snatch: 3 T+G Reps Every 1:30 x 7 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps. Use straps if you need them/have them. 3) Power Clean + Push Jerk: 3 T+G Reps Every 2:00 x 7 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) “Open 16.3” – 7 minute AMRAP: 10 Power…

* Monday, September 5th (Labor Day) there will be one class at 9 AM Pre Class: 1) Run: 10 minutes Easy, 30 seconds Hard, 30 seconds Rest 9 minutes Easy, 30 seconds Hard, 30 seconds Rest 8 minutes Easy, 30 seconds Hard, 30 seconds Rest And so on down until 1 minute Easy pace should be around a heart rate of 180-your age. Hard pace should be at your mile PR pace. Workout courtesy of Chris Hinshaw. Workout total time is 65 minutes. WOD: 2) Back Squat: @ 0:00 7 Reps @ 3:00 7 Reps @ 6:00 7 Reps @ 9:00 3 Reps @ 11:00 3 Reps @ 13:00 3 Reps @ 15:00 3 Reps Warm-up as needed. Star at 65-70% of your 1RM. Build into a heavy 7 for the day in the first 3 sets. Then build into a heavy 3 for the day in the…

WOD: 1) AQAP: 15 Squat Snatch 155/105 12 Squat Snatch 185/135 9 Squat Snatches 225/155 Scale loading as needed…don’t spend more than 15 minutes on this. 2) 3 rounds AQAP: 800m Run 20 Alternating Single Arm Dumbbell Snatch 70/50 10 Muscle-ups Rest 10 minutes 3) 3 rounds AQAP: 2 Legless Rope Climbs 15ft 10 Deadlifts 275/185 20 Bar Facing Burpees Rest 10 minutes 4) AQAP: 30 Strict Handstand Push-ups 30 Kipping Handstand Push-ups Scale as needed. Spend no more than 10 minutes on this. 5) 4-Position Strict Pull-up: 5 sets of 5 Rest 90-120 seconds between sets. Add load if able. 1 second Pause at the Dead Hang, 1/3 way up, 2/3 way up, chin over bar, and pauses at all the same places on the way back down. Focus on maintain a nice hollow position. 6) Ring Push-ups: 4 sets of 15 Rest 90-120 seconds between sets. Add load…

Pre Class: 1) Run: A) 1200m @ Easy Pace – Rest 1 minute B) 4 x 600m (200m Moderate, 200m Fast, 200m Easy) – Rest 1 minute between intervals. Rest 3 minutes after all 4 intervals are done. C) 1200m @ Moderate Pace Pacing… Fast Pacing – Mile PR Pace Moderate Pacing – Mile PR Pace + 2-3 seconds per 100m Easy pacing – Mile PR Pace + 4-5 seconds per 100m Total of 4800m. Workout courtesy for Chris Hinshaw. 2) Snatch: 3 T+G Reps Every 2:00 x 7 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. All reps full Squat. Use straps if you need them/have them. 3) Clean + 2 Jerks: Every 2:00 x 7 sets Warm-up as needed. Start around 60-70% of your 1RM Clean and Jerk. Build as heavy as deemed fit. WOD:…

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…