Category: Competition

* Reminder, Monday July 4th there will be one (1) class at 9 AM Pre Class: 1) Power Clean + Hang Power Clean: Every 1:00 x 10 sets Warm-up as needed. Start around 70% of your 1RM. Build as heavy as deemed fit. 2) Clean Pulls: 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) Pause 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. Pause in the bottom of the Squat for 3 seconds, no bouncing to get out of the hole. 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 1RM Back Squat for loading and build…

WOD:  1) Snatch: 1 Rep Every 1:00 x 12 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Clean and Jerk: 1 Rep Every 1:30 x 8 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3) 3 rounds AQAP: 1000m Assault Bike 21 Clean and Jerks 135/95 7 Rope Climbs 15ft Rest 10 minutes 4) “JT” – 21-15-9 – AQAP: Handstand Push-ups Ring Dips Push-ups Rx’d is Strict, scale volume before you scale to kipping. 5) Strict Toes-to-bar: 4 sets of 10 Rest 90-120 seconds between sets. Use stall bar if you have one. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) Front Squat: 5 sets of 1 Warm-up as needed. Rest 90-120 seconds between sets. All reps @ 85% or heavier. 2) Back Squat: 5 sets of 1 Warm-up as needed. Rest 90-120 seconds between sets. All reps @ 85% or heavier. 3) 3 rounds AQAP: 400m Run 21 Thrusters 95/65 7 Muscle-ups Extra Work: 4) Single Leg Kettlebell Deadlift: 3 sets of 12/side Rest 90-120 seconds between sets. All 12 reps on 1 leg before the other. 5) Reverse Hyper: 3 sets of 20 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

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) Deadlift: Establish a 1RM Warm-up as needed. Rest as needed. Establish a 1RM for the day. Be smart, be safe, 10lbs isn’t worth wrecking your back. 2) Bench Press: Establish a 1RM Warm-up as needed. Rest as needed. Establish a 1RM. 3) 60 minute AMRAP: 800m Run 100m Sled Drag @ Bodyweight 50m Farmers Carry 70/50 Goal is to keep HR Aerobic and consistent. 1st round of the workout and last round of the workout should be as close as possible in time. Include weight of the Sled when setting weight. 4) Bar Dips: 4 sets of 8-10 Reps Rest 90-120 seconds between sets. Add load if able. 5) Strict Chin-ups: 50 for time No singles. 6) GHD Sit-ups: 3 sets of 20-30 reps Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE