Category: Competition

WOD: 1a) 0:00 – 9:00 – 9 minute AMRAP: 1 minute Ski/Bike/Row 10 Alternating Quad Stretch 10 PVC Pipe Pass Throughs 10 Scapula Push Up + Reach For Opposite Foot Get yourself warm and moving. 1b) 15:00 – 45:00 – 30 minute AMRAP: 50/40 Calories Ski/Bike/Row 40 Box Step-ups 30/24 30 Russian Kettlebell Swings 70/53 20 Push-ups Scale as needed. Accessory: 2) Monostructural Conditioning – Outdoor Hike/Walk: 60 minutes Get outside and get some fresh air. Throw on a weight vest or backpack if you want. 3) Olympic Lifting – Overhead Squat: Establish a 1RM for the Day Don’t spend more than 20 minutes on this. Taken from the rack. 4) Gymnastics – Freestanding Handstand Hold: Accumulate 3 minutes Keep track of time and attempts to complete. 5) Trunk – GHD Sit-ups: 3 sets of 20-30 Reps Rest 90-120 seconds between sets. 6) Posterior Accessory – Reverse Hyper: 5 sets…

WOD: 1a) 0:00 – 8:00 – Every 1:00 x 8 sets: Station 1- 40 seconds Single-unders Station 2- 10 Squat Hold + Reach Overhead Station 3 – 10 Scapula Pull-ups + 5 Hollow Rock Swings Station 4 – Muscle Clean + Pause Front Squat x 3 cycles Athletes in Move/Power warm-up with a PVC Pipe, Sport/Comp athletes use a Barbell. 1b) 13:00 – 25:00 – Every 1:00 x 12 sets: Sets 1-6 – (13:00 – 19:00) – Muscle Clean + Low Hang Muscle Clean Sets 7-12 – (19:00 – 25:00) – Halt @ Knee Power Clean + Low Hang Clean This is meant to be skill work to get your warmed-up for the heavier cleans in the workout. Focus on good positioning and skill, the Low Hang Clean is into a full Squat. 1c) 30:00 – 45:00 – 15 minute AMRAP: 100 Double-unders 30 Wallball 20/14…

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 – 8:00 – 8 minute AMRAP: :30 Second Wrist Stretch On Floor 10 Pause Banded Face Pulls 5/side Kettlebell Windmills 1 minute Ski/Bike/Row Take your time on the Windmills and focus on clean, nice positions. Pick-up the tempo on the machine each round to get your heart rate up. 1b) 12:00 – 30:00 – Every 1:30 x 12 sets: Sets 1-4 – (12:00 – 18:00) – 5 Push Press Sets 5-8 – (18:00 – 24:00) – 3 Push Jerk Sets 9-12 – (24:00 – 30:00) – 1 Split Jerk Start around 60% of your 1RM Push Press and build loading from there. Goal should be to add load to the bar every set through the duration of the 12 sets. 1c) 35:00 – 45:00 – 10 minute AMRAP: 10 Dumbbell Bench Press 70/50 10 D-Ball Over The Shoulder 150/100 1 Strict Muscle-up +…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Bent Over “Y” Raise 5 Snatch Deadlift 5 Snatch Push Press 10 Hollow Rocks Athletes in Move/Power warm-up with a PVC Pipe, athletes in Sport/Comp use a Barbell. 1b) 10:00 – 17:00 – Every 1:00 x 7 sets: 3-Position Power Snatch Performed as Floor, Below the Knee Hang, Hi-Hang. Start light, treat this as warm-up/prep work into your heavier complexes. No dropping the bar between reps. 1c) 17:00 – 35:00 – Every 2:00 x 9 sets: Snatch + Hang Snatch + Overhead Squat + Snatch Continue to build loading from Part B. All Snatches are full Squat. Perform the first 3 reps as a complex, drop the bar after the Overhead Squat and reset on the floor for the last rep. 1d) 40:00 – 45:00 – 21-15-9 – AQAP: Alternating Dumbbell Power Snatch 100/70 Toes-to-bar Sprint workout,…