Category: Competition

* New Classes starting June 6th HERE Pre Class: 1) 20 minute EMOTM: Odd – 200m Run Even – 5-10 D-Ball Over Shoulder 150/100 Scale as needed to get consistent output across all 10 rounds. WOD: 2) 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. No dropping the bar between reps. 3) Pause Overhead Squat: 4 sets of 2 Warm-up as needed. Start around 60% of your 1RM Overhead Squat. Pause for 3 seconds in the bottom of each lift. 4) 5 rounds AQAP: 15 Toes-to-bar 15 Wall Balls 20/14 15 Kettlebell Swings 70/53 Extra Work: 5) 7 minute Up Ladder: 3 Strict Handstand Push-ups 3 Calories Assault Bike Rep scheme goes 3+3, 6+6, 9+9, and so on until 7 minutes is up. 6) Muscle-up Complex: “X” Strict Ring Pull-ups + “X” Kipping Muscle-ups + “X” Strict…

* New Classes starting June 6th HERE Extra Work: 1) 5 Rep Touch+Go Power Clean: Establish a Max for the Day Warm-up as needed. Rest as needed. Don’t spend more than 20 minutes on this. 2) Clean Pull: 3 sets of 3 @ 110% Warm-up as needed. Rest 2-3 minutes between sets. Use straps if you need them/have them. WOD: 3) Front Squat: 3 Reps Every 1:30 x 8 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference 4/18/16 for loading. 4) Barbell Back Rack Split Squats: 5/side Every 2:00 x 4 sets This should be done as a continuation of your Front Squats starting at 12:30 on the clock. Load with around 30-40% of your 1RM Back Squat. Perform all 5 reps on 1 Leg before switching to the other. 5) 10 minute Up Ladder: 5 Burpees 10 Double-unders Rep scheme goes 5+10, 10+20, 15+30,…

* New Movement and Aerobic Capacity Class on Monday’s @ 5:30 PM 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. All reps full Squat. 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. All reps full Squat and Split. 3) 3 rounds AQAP: 21 Chest-to-bar Pull-ups 15/10 Calories Assault Bike 9 Thrusters 155/105 Rest 10 minutes 4) 3 rounds AQAP: 400m Run 30 Box Jump Overs 24/20 20 Push-ups 10 D-Ball Over Shoulder 150/100 Rest 10 minutes 5) AQAP: 20 Rope Climbs 15ft Treat this as a pacing piece. Workout your threshold, and work for consistent pacing for all 20 Rope Climbs. 6) Strict Deficit HSPU: 10 minute EMOTM Pick a rep count and depth you want. 7) Weighted Bar Dips: 4 sets…

* New Movement and Aerobic Capacity Class on Monday’s @ 5:30 PM Here Pre Class: 1) Back Squat: 4 sets of 2 Warm-up as needed. Rest 90-120 seconds between sets. All sets at 80% or Heavier. 2) Front Squat: 4 sets of 2 Warm-up as needed. Rest 90-120 seconds between sets. All sets at 80% or Heavier. WOD: 3) Low Hang Snatch + 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. 4) Snatch Push Press: 5 reps Every 2:00 x 5 ets This should be done as a continuation of your Snatches starting at 10:00. Start around 70% of your 1RM Snatch and build. 5) AQAP: 800m Run 15 Power Cleans 185/135 15 Muscle-ups 15 Power Cleans 185/135 800m Run Extra Work: 6) Single Leg Hip Thrusts: 3 sets of 15/side Rest 90-120 seconds betweens sets. Perform all 15 reps on 1 leg before switching….

* New Movement and Aerobic Capacity Class on Monday’s @ 5:30 PM 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…