Category: Competition

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 40 seconds Ski/Bike/Row Station 2 – 20 Glute Bride-ups Station 3 – 10 Alternating Kettlebell/Dumbbell Curtsy Lunges Take your time with stations 2+3 and focus on good position and activation. 1b) 11:00 – 26:00 – Every 2:30 x 6 sets: 2 Pause Front Squats + 4 Front Squats Warm-up as needed. Reference last week for loading. Goal should be to work slightly heavier. Hold the bottom on the Pause for 2-3 seconds each rep. 1c) 30:00 – 45:00 – Every 3:00 x 5 sets – 12-10-8 – AQAP: Alternating Kettlebell Pistol Squat 35/26 Hang Power Cleans 135/95 Scale appropriately so that you have at least 30 seconds after completing the first set. Accessory: 2) Monostructural Conditioning – Row: 4 x 1K Rest 3 minutes between intervals. First three sets at moderate tempo. 4th…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5 Scapula Pull-Ups + 5 Hollow Rocks/Swings 5 Wall Therapy Squats 10 Box Step-ups Get yourself moving and some blood flowing. 1b) 10:00 – 16:00 – 6 minute AMRAP: 5 Strict Chest-to-bar Pull-ups 10 Dumbbell Goblet Squats 100/70 Scale as needed.  1c) 17:00 – 23:00 – AQAP: Perform the rounds and reps you completed in Part B for time Try to complete the same workload you just did in the AMRAP for time. 6 minute cap to get it completed. 1d) 24:00 – 30:00 – 6 minute AMRAP: 5 Dumbbell Hang Power Clean 100/70 10 Single Arm Dumbbell Box Step-Overs 100/70 Be mindful of switching the hands you hold the Dumbbell with on the Step-Overs to not overtax your grip on one hand. Dumbbell is to be held in the Farmer’s position for the Step-Overs. 1e) 31:00 – 37:00…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Alternating Bird Dogs 5/side Single Leg Kettlebell/Dumbbell Romanian Deadlifts 5 Box Jumps Get yourself moving and those hips and back primed to pull and explode. 1b) 10:00 – 19:00 –Every 1:30 x 6 sets: Clean Pull With Pause At Top + High Hang Power Clean + Low Hang Clean + Push Jerk Start around 60% of your 1RM. Build as heavy as deemed fit. No dropping the bar between any reps. Low Hang Clean is into a full Squat. 1c) 19:00 – 29:00 – Every 2:00 x 5 sets:  Clean + 2 Front Squat + Split Jerk Continue to build loading from Part B. 1d) 34:00 – 45:00 – 11 minute AMRAP: 50 Calories Ski/Bike/Row 40 Overhead Squats 135/95 30 Calories Ski/Bike/Row 20 Shoulder-to-Overhead 135/95 10 Burpees Scale as needed. Accessory: 2) Monostructural Conditioning – Ski Erg…

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: 4 minutes Ski/Bike/Row Then AMRAP… 10 Banded Face Pulls 5/side Single Arm Strict Press from Split Jerk Stance Increase the tempo on the machine each minute to get your aerobic system awake. For Face Pulls and Presses take your time and focus on good positions and activation. 1b) 12:00 – 28:00 – Every 2:00 x 8 sets: 1 Behind the Neck Split Jerk + 1 Split Jerk Start around 60% of your 1RM and build to a heavy set for the day. If you max out before the last set, try to keep your remaining sets within 80-90% of the days heaviest. 1c) 33:00 – 45:00 – Every 6:00 x 2 sets: 2 rounds of… 5-10 Ring Muscle-ups 50 Double-unders 10-15 Strict Handstand Push-ups 50 Double-unders Scale as needed. Accessory: 2) Monostructural Conditioning – Assault/Echo Bike: 5 sets…