Category: Competition

Pre Class: 1) Back Squat: 3 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Sets done at at least 80% or heavier. 2) Front Squat: 3 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Sets done at at least 80% or heavier. WOD:  3) 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. 4) Snatch Push Press: 5 reps Every 2:00 x 5 sets This should be done as a continuation of your Snatches. Start around 70% or so of your 1RM Snatch. Build as heavy as deemed fit. 5) AQAP: 4 Legless Rope Climbs 15ft 20 Burpees 3 Legless Rope Climbs 15ft 20 Burpees 2 Legless Rope Climbs 15ft 20 Burpees 1 Legless Rope Climb 15ft Extra Work: 6) Banded Pull Throughs: 100 reps for time Keep track…

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) 1 Push Press + 2 Push Jerk + 3 Split Jerk: Build to a Heavy Complex Warm-up as needed. Start around 60% of your 1RM Push Press. Build to a max for the day. 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 5lbs Max is 225-365lbs – Add 7.5lbs…

Pre Class: 1) 20 minute EMOTM: Odd – 20/15 Calories Rowed Even – 3-5 D-Ball Over Shoulder 150/100 Pick rep, weights, you can maintain for all 10 rounds. WOD: 2) 2 Snatch High-Pull + 1 Muscle Snatch: Every 1:00 x 10 sets Warm-up as needed. Start around 70-80% of your 1RM Muscle Snatch. Build as heavy as deemed fit. 3) Overhead Squat: 3 sets of 3 Rest 90-120 seconds between sets. Heavy as possible. 4) 21-15-9 – AQAP: Power Snatch 95/65 Chest-to-bar Pull-ups Extra Work: 5) AQAP: 30-20-10 Toes-to-bar 9-6-3 Rope Climbs 15ft Scale as needed. 6) Strict Deficit HSPU: 3 Reps Every 1:00 x 10 sets Start at a moderate Deficit, build through your sets as able. 7) Kipping Handstand Push-ups: 1 set Max Reps 1 attempt. If you have 40+ reps, then perform this as Max reps in 60 seconds. For results post detailed weights, reps, times, thoughts, etc. for…

Pre Class: 1) Clean Pull + Below the Knee Hang Clean: 7 sets Warm-up as needed. Rest 90-120 seconds between lifts. All sets at 70% of your 1RM or heavier. 2) Muscle Clean: 5 sets of 3 Rest 90-120 seconds between sets. Heavy as possible. 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. 4) Barbell Back Rack Lunges: 4/side Every 2:00 x 4 sets This should be done as a continuation of your Front Squats starting at 12:00 on the clock. Start around 30-40% of your 1RM Back Squat and build as deemed fit. Alternate legs each rep. 5) 21-15-9 – AQAP: Squat Cleans 135/95 400m Run Extra Work: 6) Hip Extension: 4 sets of 10 Rest 90-120 seconds between sets. Add load if able. 7) Single Leg Kettlebell Deadlift: 3 sets of 12/side Rest 90-120 seconds between…