Category: Competition

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5 Inchworm + Push Up 10 Air Squats  15 Kettlebell Romanian Deadlifts Smooth and clean positions, use the squat as a dynamic stretch and focus on pushing your depth to open up your hips and back. 1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 1 Halting Clean Deadlift +  1 Pause Above Knee Power Clean + 1 Pause Above Knee Clean + 1 Jerk Start around 50-60% of your 1RM C+J. Use this as positional work to get you warm for the singles. Build loading as desired based on how you feel. On the Halting Clean Deadlift hold at/just above the knee for 2-3 seconds before finish through on the Deadlift. 1c) 20:00 – 29:00 – Every 1:30 x 6 sets – Clean and Jerk: Set 1 – 65-70% Set 2 – 70-75% Set 3…

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 – 7:00 – 7 minute AMRAP: 3 minute Ski/Bike/Row Buy-In Then…AMRAP 20 Band Pull-Aparts 5/side Kettlebell Windmills 5 Pause Scapula Pull-ups Build your pace on your machine each minute to get your heart rate up. Focus on good clean positions and activation through the rest of the movements. 1b) 12:00 – 28:00 –Every 2:00 x 8 sets: 2 Split Jerk w/Pause in Catch Start at a moderate load and build as deemed fit. Hold the catch position in the Split for 2-3 seconds on each rep. 1c) 28:00 – 33:00 – Every 1:00 x 5 sets: 1-3 Strict Ring Muscle-ups Scale as needed. 1d) 35:00 – 45:00 – Every 2:00 x 5 sets: 10 Box Jumps 30/24 5-10 Ring Muscle-ups Use the Box Jump to get your heart rate up a little and also as a primer for your hip extension. Accessory: 2) Monostructural Conditioning…

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 40 seconds Ski/Bike/Row Station 2 – 20 Banded Face Pulls Station 3 – 3x Halting Snatch Deadlift + Halting Hang Power Snatch + Overhead Squat Athletes in Move/Power use a PVC Pipe for warm-up, athletes in Sport/Comp use a barbell. 1b) 11:00 – 20:00 – Every 1:30 x 6 sets: 1 Halt At Knee Snatch Deadlift + 2 Pause Above Knee Hang Power Snatch + 1 Pause Overhead Squat Use this as warm-up and positional work to the battery piece. 1c) 23:00 – 32:00 – AQAP: 12 Squat Snatch 185/135 75 Double-unders 9 Squat Snatch 205/145 75 Double-unders 6 Squat Snatch 225/155 75 Double-unders Scale as needed. 1d) 36:00 – 45:00 – 9 minute AMRAP: 20/15 Calories Ski/Bike/Row 15 Alternating Dumbbell Power Snatch 70/50 10 Burpees Scale as needed. Accessory: 2) Monostructural Conditioning –…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5 Table Top Up/Down 5/side Worlds Greatest Stretch 5 Pause KB/DB Goblet Squat Get things opened up and your body ready to go. 1b) 10:00 – 25:00 – Every 2:30 x 6 sets: 1 Pause Front Squat + 5 Front Squats Reference past weeks for loading and direction in your sets. Start at a moderate weight and build as heavy as deemed fit. Hold the bottom on the pause Squat for 2-3 seconds. 1c) 25:00 – 32:00 – Every 1:00 x 7 sets: 5/side Dumbbell Farmers Split Squat w/Band Focus on positioning and movement quality first, loading second. 1d) 37:00 – 45:00 – 4 rounds AQAP: 15 Deadlifts 165/115 12 Hang Power Cleans 165/115 9 Alternating Front Rack Lunges 165/115 Lunges are a total of 9 reps. Scale as needed. Accessory: 2) Monostructural Conditioning – Run: A – 1…