Category: Competition

*CrossFit Kids will be cancelled this Saturday the 16th, and the following Saturday the 23rd. 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…

*CrossFit Kids will be cancelled this Saturday the 16th, and the following Saturday the 23rd. WOD:  1) Push Jerk: 5 sets of 5 Warm-up as needed. Start around 70% of your 1RM. Establish a 5RM for the day, your other 4 working sets should be within 80% of today’s Max. Rest 2-3 minutes between sets. 2) Bench Press w/80lbs Chain: 5 sets of 3 Warm-up as needed. Start around 60% of your 1RM Bench Press. Establish a 3RM for the day, your other 4 working sets should be within 80% of today’s Max. Perform this in your normal bench grip. Rest 2-3 minutes between sets. 3) 4 rounds AQAP: 10 Deadlifts 155/105 10 Hang Power Cleans 155/105 10 Front Squats 155/105 10 Shoulder-to-Overhead 155/105 200m Run Rest 5 minutes Goal stimulus for this is to be an unbroken barbell complex into a run. Scale loading appropriately….

* A heads up that the Aerobic Conditioning class will be moved to 5:30 PM on Tuesday nights. Pre Class: 1) 20 minute EMOTM: Odd – 10-20 Calories Rowed Even – 20 Kettlebell Swings 70/53///20 Box Jump Overs 24/20 Pick output on the Rower that you can maintain for all 10 rounds. Alternate Even rounds between Kettlebell Swings and Box Jump Overs. WOD: 2) Snatch + Below the Knee Hang Snatch: Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps. 3) Snatch Balance + 3 Overhead Squats: 4 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 4) 7 minute Up Ladder: 3 Dumbbell Squat Cleans 50/35 3 Chest-to-bar Pull-ups Workout goes 3+3, 6+6, 9+9, and so on until 7 minutes is up. Extra…

* A heads up that the Aerobic Conditioning class will be moved to 5:30 PM on Tuesday nights. Pre Class: 1) Hang Clean: 5 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. All reps full Squat. Establish a 3RM for the day, your other 4 working sets must be within 80-85% of the day’s max. 2) Clean Pull: 3 sets of 3 @ 100%> Warm-up as needed. Rest 2-3 minutes between sets. Use straps if you need them/have them. WOD: 3) Tempo Back Squat: 3 reps Every 2:00 x 5 sets Warm-up as needed. Start around 60% of your 1RM. Tempo is 3 seconds to descend to the bottom then and aggressive drive back up. Build as heavy as deemed fit. 4) Dumbbell Stiff Leg Deadlift: 10 reps Every 2:00 x 5 sets Perform this as a continuation of your Back Squats starting at 10:00 on the clock….

* A heads up that the Aerobic Conditioning class will be moved to 5:30 PM on Tuesday nights. WOD: 1) @ 0:00 – 5-4-3-2-1 – AQAP: Squat Snatch 225/155 Rope Climb First Rope Climb is Legless. Time cap of 12:00. 2) @ 15:00 – 5-4-3-2-1 – AQAP: Thrusters 225/155 Bar Muscle-ups Time cap of 12:00. 3) @ 30:00 – AQAP: 30 Clean and Jerks 225/155 Clean and Jerk is anyway, anyhow. Time Cap of 12:00. 4) @ 45:00 – AQAP: 1 mile Run 2000m Row 4000m Assault Bike Rest as needed. 5) 20 minute EMOTM: Odd – Strict Muscle-up Even – Deficit Paralette HSPU Choose reps you can maintain for the 10 sets. Paralette HSPU you choose strict or deficit. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE