Category: Competition

Pre Class: 1) 2″ Deficit Deadlift: 5 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Establish a heavy 3 for the day, your other 4 working sets must be within 80% of that. WOD: 2) 1 + 1/4 Front Squat: 3 Reps Every 2:00 x 5 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Descend to the bottom of the Squat come up just past parallel then back down into the bottom and finish to the top, that’s one rep. 3) Front Rack Alternating Lunges: 5/side Every 2:00 x 5 sets Perform this as a continuation of your Front Squats starting at 10:00 on the clock. Start around 30% of your 1RM Front Squat and build accordingly. Alternate legs each rep. 4) AQAP: 200 Double-unders 100 Single Arm Alternating Dumbbell Snatches 70/50 200 Double-unders Extra Work: 5) Single Arm Dumbbell Row: 5 sets…

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…

* CrossFit Kids Tuesday night class will be cancelled until further notice. WOD: 1) 3 Push Press + 2 Push Jerk + 1 Split Jerk: 5 sets Warm-up as needed. Rest 2-3 minutes between sets. Start around 70% of your 1RM Push Press, build as heavy as deemed fit. 2) Close Grip Bench Press: 5 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Grip is no wider than pointer finger on the knurling. Start around 60% of your 1RM Bench Press. Build as heavy as deemed fit. 3) 4 rounds AQAP: 500m Assault Bike 10 Power Snatch 135/95 25m Dog Sled Sprint w/Bodyweight Rest 5 minutes Snatches should be unbroken. Keep track of time to complete each set. 4) Row:  3 rounds 250m Row, 1 minute Rest 500m Row, 2 minutes Rest 750m Row, 3 minutes Rest Push each interval hard, don’t game it, blow-up, work on…

* CrossFit Kids Tuesday night class will be cancelled until further notice. Pre Class: 1) Snatch + Overhead Squat: Every 1:00 x 10 sets Warm-up as needed. Start around 70% of your 1RM Snatch. Build as heavy as deemed fit. 2) Clean Pull + Hang Clean: Every 1:00 x 10 sets Warm-up as needed. Start around 70% of your 1RM Clean. Build as heavy as deemed fit. WOD: 3) 1 + 1/4 Back Squat: 3 Reps Every 2:00 x 5 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Descend to the bottom of the Squat come up just past parallel then back down into the bottom and finish to the top, that’s one rep. 4) Good Morning: 10 reps Every 2:00 x 5 sets Perform this as a continuation of your Back Squats starting at 10:00 on the clock. Start with around 30-40% of your…

* Reminder, Monday July 4th there will be one (1) class at 9 AM ** CrossFit Kids Tuesday night class will be cancelled until further notice. WOD: 1) “Bell” – 3 rounds AQAP: 21 Deadlifts 185/135 15 Pull-ups 9 Front Squats 185/135 Rest 5 minutes 2) “Riley” – AQAP: 1.5 mile Run 150 Burpees 1.5 mile Run For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE