Category: Competition

* Spring Clothing Order Here ** 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…

* Spring Clothing Order Here ** New Movement and Aerobic Capacity Class on Monday’s @ 5:30 PM Here WOD: 1) Behind the Neck Jerk: 7 sets of 3 Warm-up as needed. Start around 60% of your 1RM. Rest 2-3 minutes between sets. Perform these in your Jerk Grip. 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 weight for all 5 sets. Add weight to last week based on the following… Max is under 225lbs – Add…

* New Movement and Aerobic Capacity Class on Monday’s @ 5:30 PM Here Pre Class: 1) 20 minute EMOTM: Odd – 200m Run Even – 5 Dumbbell Squat Cleans 50/35 + 5 Burpee Box Jump Overs 24/20 Scale loading and reps as needed so that you can complete all 10 rounds. WOD: 2) Snatch + Snatch Balance: Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM Snatch. Build as heavy as deemed fit.  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) 8 minute Up Ladder: 4 Toes-to-bar 4 Alternating Single Arm Dumbbell Snatch 70/50 Workout goes 4+4, 8+8, 12+12, 16+16, and so on until 8 minutes is up. Extra Work: 5) AQAP: 60-40-20 Calories Ski Erg 12-9-6 Muscle-ups If you don’t have Muscle-ups scale with 2x Ring Dips….

* New Movement and Aerobic Capacity Class starts this Monday @ 5:30 PM Here Pre Class: 1) 3 Rep Touch and Go Squat Clean: Establish a Max For the Day Warm-up as needed. Rest as needed. Don’t spend more than 20 minutes on this. 2) Hang Clean High-Pulls: 4 sets of 3 Rest 90-120 seconds between sets. Heavy as possible. Use straps if you need them/have them. WOD: 3) Front Squat: 7 Reps Every 2:30 x 5 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference 4/4/16 for loading. 4) Barbell Back Rack Split Squats: 10/side Every 3:00 x 3 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 10 reps on 1 Leg before switching to the other. 5) 10 minute AMRAP: 50 Double-unders 10 Back…

* New Movement and Aerobic Capacity Class starts this Monday @ 5:30 PM Here ** All classes are cancelled this weekend for the CF Gymnastics Cert. There will be open gym Saturday and Sunday from 7:00-8:30 AM, there will be a workout programmed so come in! WOD: 1) AQAP: 30 Muscle-ups 150 Wall Balls 20/14 30 Clean and Jerk 135/95 Rest as needed 2) 10 minute AMRAP: 10 Snatch 135/95 10 Snatch 155/105 10 Snatch 165/115 10 Snatch 185/135 10 Snatch 205/145 10 Snatch 225/155 Max Snatch 245/165 Snatch is anyway, anyhow. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE