Category: Competition

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) 20 minute EMOTM: Minutes 1-5 – 3 Jerk Balance Minutes 6-10 – 2 Halting Jerk Mintues 11-20 – 1 Jerk Start light, treat the first 10 minutes as skill work. Halting Jerks hold for 2 seconds in the bottom of the dip. For single Jerks if you’re feeling good go heavy, otherwise keep it light, fast, and technically sound. 2) Bench Press: 5 sets of 5* @ 70% Warm-up as needed. Rest 90-120 seconds between sets. Same weight for all 5 sets. Last set is Max Reps. Use a spotter and work through 1-3 negative/assisted reps to finish the last set. Add weight to last week based on the following… Max is under 225lbs – Add 5lbs Max is 225-365lbs – Add 7.5lbs Max is 365lbs> – Add 10lbs 3) Deadlift: 5 sets of 5 @ 70% Warm-up as needed. Rest 2-3 minutes between sets. Same…

Pre Class: 1) 20 minute EMOTM: Odd – 10-20 Calories Assault Bike Even – 1 Round of “Cindy” Pick reps and output you can maintain for all 10 rounds. WOD: 2) Halting Snatch + Hang Snatch: Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Pull to just below the Knee and hold for 3 seconds, then finish the lift. No dropping the bar between reps. 3) 3 Snatch Push Press + 3 Pause Overhead Squats: 4 sets Warm-up as needed. Rest 2-3 minutes between sets. Pause in the bottom for 2 seconds of each Overhead Squat. 4) 7 minute Up Ladder: 3 Overhead Squats 95/65 3 Toes-to-bar Extra Work: 5) Strict Paralette Handstand Push-up: 3 reps Every 1:30 x 10 sets Deficit up to you, build to a max depth for 3 reps. 6) 10 minute AMRAP: 50ft Handstand…

* New Classes start today, June 6th HERE Pre Class: 1) Clean From Blocks (Above the Knee): 5 sets of 2 Warm-up as needed. Rest 2-3 minutes between sets. All reps full Squat. Drop the bar and reset between reps. Start around 60% of your 1RM Clean. 2) Clean High-Pull From Blocks (Above the Knee): 3 sets of 5 Warm-up as needed. Rest 2-3 minutes between sets. Use straps if you need them/have them. Start around 60% of your 1RM Clean. WOD: 3) Front Squat: 5 reps Every 2:00 x 6 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference 5/9/16 for loading. 4) Back Rack Box Step-ups: 7/side @ 20″ Every 2:30 x 4 sets This is done as a continuation of your Front Squats, starting at 10:00 on the clock. 20″ is a generic height, pick a box height that puts your knee…

* New Classes starting June 6th HERE 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: 20 Overhead Squats 115/75 20 Kettlebell Swings 70/53 Rest 10 minutes 4) 4 rounds AQAP: 400m Run 5 Rope Climbs 15ft Rest 10 minutes 5) 21-15-9 – AQAP: Paralette Handstand Push-ups Bar Muscle-ups You choose the deficit. 6) Strict Ring Dips: 5 sets of 10 Rest 90-120 seconds between sets. Add load if able. 7) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE