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: 1a) 0:00 – 10:00 – Every 1:00 x 10 sets: Station 1 – 5 Dumbbell/Kettlebell Upright Rows + 10 Goblet Good Mornings Station 2 – 40 seconds Ski/Bike/Row Station 3 – 5/side Half Kneeling Dumbbell Strict Press Station 4 – 40 seconds Ski/Bike/Row Station 5 – 30 Hollow Rocks Get yourself warm. Pick-up the tempo each time your on the machine to get your Aerobic system good and warm for the workout. 1b) 15:00 – 25:30 – Every 1:30 x 7 sets – Push Jerk: 5-3-1-5-3-1-1 Start at a moderate load and build. Work through the two waves working to finish at a heavy single for the day. 1c) 26:00 – 45:00 – 19 minute AMRAP: 200 Double-unders 60 Burpees 50 D-Ball Squat Cleans 100/70 40 Toes-to-bar 30 Dumbbell Shoulder-to-Overhead 70/50 Scale as needed. Chip your way through, watch your rest periods, push on the…

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 10 Band Pull-Aparts 5/side Single Leg Kettlebell Romanian Deadlift 1 Snatch Pull + 1 Power Snatch + 1 Snatch Push Press + 1 Snatch Push Jerk Athletes in Move/Power use a PVC Pipe for Warm-up, athletes in Sport/Comp use a barbell. 1b) 12:00 – 24:00 – Every 1:00 x 12 sets – Power Snatch: Sets 1-3 (12:00 – 15:00) –  1.1 @60% Sets 4-6 (15:00 – 18:00) –  1.1 @65% Sets 7-9 (18:00 – 21:00) –  1.1@70% Sets 10-12 (21:00 – 24:00) – 1.1 75% > Use today to focus on positions and clean lifts. If things are feeling really good go above 75%, but otherwise if lifts aren’t feeling dialed don’t go up past that in weight. Reps should be dropped with a 5 second reset between them. 1c) 25:00 – 35:00 – Every 1:00 x…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Squat Hold + Reach Overhead 10 Glute Bride-ups w/Mini Band 5 Front OR Back OR Goblet Squats Get yourself moving and those hips opened up. 1b) 10:00 – 25:00 – Every 1:30 x 10 sets: 1 Pause Front Squat + 1 Front Squat The last few weeks we’ve been working some higher volume and getting you more comfortable with that bottom position. Today is an opportunity to push the loading heavier than past weeks. If things are feeling good get after it, and if not keep the weights at more working weight sets and keep them fixed. The time domains are shorts today, if you’re really feeling good and getting after the higher loading don’t be afraid to take a set off for additional rest as you get to a top end set. 1c) 25:00 –…

WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 45 Seconds Cardio Station 2 – 10 Scapula Push Up+ Shoulder Tap Station 3 – 20 Alternating Toe-Ups Work to push the intensity up each round on the machine to get yourself warm. 1b) 14:00 – 39:00 – Every 1:00 x 25 sets: Station 1 – Ski/Bike/Row Station 2 – Alternating Dumbbell Plank Rows 70/50 Station 3 – D-Ball Over the Shoulder 150/100 Station 4 – Strict Handstand Push-ups Station 5 – Rest Max reps at each station. We know the gymnastics, station 4 will break down as you fatigue, try and set the other 3 movements at a capacity that you can work for most if not all of the 60 seconds in the round. 1c) 40:00 – 45:00 – AQAP: 50 Alternating Single Arm Dumbbell Squat Cleans 70/50 *Every Drop…