Category: Competition

* There will be no CrossFit Kids Class today. Sorry for the inconvenience. 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) AQAP: 12 Muscle-ups 21 Power Cleans 225/155 9 Muscle-ups 21 Front Squats 225/155 6 Muscle-ups 21 Shoulder-to-Overhead 225/155 3 Muscle-ups Rest 10 minutes. Scale as needed to keep this a Met-con. 4) 3 rounds AQAP: 400m Run 20 Chest-to-bar Pull-ups 10 Strict Handstand Push-ups Rest 10 minutes. Scale as needed to keep this a Met-con. 5) 3 rounds AQAP: 25 Toes-to-bar 25/15 Calories Assault Bike Rest as needed. 6) Handstand Walk: 10 minutes Practice Work on any facet of a Handstand Walk/Hold. For results post detailed weights, reps, times,…

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) Power Snatch + Snatch: Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reps should be done Touch and Go, no dropping the bar between reps. 4) Hang Snatch High-Pulls: 5 sets of 5 @ 60%> This should be done as a continuation of your Snatches. Use straps if you need them/have them. Load as heavy as possible, but range of motion should be at a minimum bar to sternum. 5) 5 rounds AQAP: 21 Wall Balls 30/20 12 Burpees 3 Rope Climbs 15ft Extra Work: 6) Banded Pull Throughs: 100 reps for time Keep track of…

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) Push Press + Push Jerk + Split Jerk: Every 2:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM Push Press. Build as heavy as deemed fit.  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 Max is 365lbs>…

Pre Class: 1) 20 minute EMOTM: Odd – 30 Double-unders + 10 Dumbbell Shoulder-to-Overhead 50/35 Even – 5/side Dumbbell Single Arm Overhead Squat Pick reps weights you can maintain for all 10 rounds. WOD: 2) Snatch Pull + Below the Knee Hang Snatch: Every 1:00 x 10 sets Warm-up as needed. Star around 60% of your 1RM. Build as heavy as deemed fit. No dropping the bar between reps. 3) Overhead Squat: 3 sets of 3 Rest 90-120 seconds between sets. Heavy as possible. All at at least 75% of your 1RM or heavier. 4) “Fran” – 21-15-9 – AQAP: Thrusters 95/65 Pull-ups Extra Work: 5) 10 minute AMRAP: 8 Strict Handstand Push-ups 1 Legless Rope Climb Scale HSPU to a volume you can complete unbroken to start. 6) Paralette HSPU Lowers: 5 sets of 5 Rest 90-120 seconds betweens sets. These should be full range of motion lowers, bring yourself down as slow…