Category: Competition

*This is a scheduled de-load week. Higher volume will resume next week. WOD: 1) Back Squat: Every 2:30 8 @ 60-70% 8 @ 65-75% 6 @ 75-85% 6 @ 80-90% Warm-up as needed. Pick loading based on percentage ranges and personal feel. Goal if it’s there is always the upper end of the range. 2) Front Squat: Every 2:00 5 @ 65-75% 5 @ 70-80% 5 @ 75-85% 5 @ 80-90% This should be a continuation of your Back Squats on a  running clock. First set of Front Squats starts at the end of your last Back Squat interval. Pick loading based on percentage ranges and personal feel. Goal if it’s there is always the upper end of the range. 3) 3 rounds AQAP: 50 Alternating Lunges 21 Hang Power Cleans 135/95 12 Burpee Lateral Bar Hops Extra Work: 4) Banded Pull Throughs: 3 sets of 15 Rest 90-120 seconds between sets. 5) Reverse Hyper: 3…

WOD: 1) Snatch: 1 Rep Every 1:00 x 15 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full Squat. 2) Clean and Jerk: 1 Rep Every 1:30 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full Squat and Split. 3) “13.4” – 7 minute Up Ladder: 3 Clean and Jerks 135/95 3 Toes-to-bar Workout goes 3, 6, 9, and so on until 7 minutes is up. Rest 5-10 minutes. 4) 3 rounds AQAP: 15/10 Calories Assault Bike 10 Thrusters 135/95 Rest 5-10 minutes 5) 5 rounds AQAP: 2 Legless Rope Climbs 15ft 50ft Handstand Walk If you can’t perform a Handstand Walk, scale with 50 seconds of Handstand Hold each round. 6) Strict Ring Dips: 50 For time. No singles. 7) Ring Swings: 4 sets of 6-10 reps Rest 90-120 seconds between sets. If…

Pre Class: 1) Touch and Go Squat Clean: Establish a 5RM Warm-up as needed. Rest as needed between sets/attempts. Pause in the Hang/Front Rack as along as you’d like 2) Back Squat: Every 2:30 10 @ 60-65% 10 @ 60-70% 8 @ 65-75% 8 @ 70-80% Warm-up as needed. Pick weights based upon feel. Perform this on a running clock. 3) Front Squat: Every 2:00 5 @ 60-65% 5 @ 60-70% 2 sets of 5 @ 65-75% This should be a continuation of your Back Squats, starting at 10:00 on the clock. Pick weights based on feel. WOD: 4) Speed Deads: 2 Reps Every 1:30 x 10 sets Warm-up as needed. Use 50% of your 1RM Deadlift and approximately 25% of your 1RM Deadlift in Band Tension (that’s both bands together). Goal is absolute speed, focusing on locking out hard. Reset your start position between reps, make sure both are pulls from a…

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…

* Annual Holiday Party is the 30th, LAST DAY TO BUY TICKETS HERE WOD: 1) Hang Muscle Snatch: 4 sets of 4 Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them/have them. 2) Behind the Neck Jerk: 5 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Perform in your Jerk Grip. Use rack or blocks. 3) Floor Press: 5 reps Every 2:00 x 7 sets Warm-up as needed. Start around 60% of your 1RM Bench/Floor Press. Build as heavy as possible. 4) 4 rounds AQAP: 20/15 Calorie Row 10 Shoulder-to-Overhead 185/135 20 Wall Balls 30/20 Rest 5 minutes Goal should be unbroken movements, so scale appropriately to get desired affect. Hit the Row at a relatively hard pace, don’t sandbag it. Keep track of total time to complete rounds and time to complete entire piece with rest. 5) Assault Bike: 20 x :30 ON/:30…