Category: Competition

* Holiday Schedule HERE Pre Class: 1) 20 minute EMOTM: Movement 1 – 150-200m Run, .07-.13 mile True Form, 10-20 Cals Ski Erg, Row, Assault Bike Movement 2 – 10 Double Russian Kettlebell Swings Pick loading and distances you can maintain for all 10 rounds. WOD:  2) Clean and Jerk: 1 Rep Every 1:30 for 15 sets A – Sets 1-5 @ 62% B – Sets 6-10 @ 67% C – Sets 11-15 @ 72% D – At your own pace 1 @ 77%, 1 @ 80%, 1 @ 82%, 1 @ 84%, 1 @ 86% Warm-up as needed. All reps full Squat and Split. 3) 7 minute AMRAP: 10 Alternating Single Arm Dumbbell Snatch 70/50 10 Toes-to-bar Extra Work: 4) 5 rounds @ Aerobic Pace: 3 Muscle-ups 6 Strict Handstand Push-ups 9 Chest-to-bar Pull-ups 12 Alternating Pistol Squats 15 GHD Sit-ups Perform this at a moderate pace, not full blown Met-con, goal should…

* Holiday Schedule HERE Pre Class: 1) Snatch: 1 Rep EMOTM x 20 sets A – Minutes 1-5 @63% B – Minutes 6-10 @ 68% C – Minutes 11-15 @ 73% D – Minute 16 @ 78%, 17 @ 80%, 18 @ 83%, 19 @ 85%, 20 @ 87% Warm-up as needed. All reps full Squat. Goal should be no failed lifts. If the heavier lifts aren’t there, don’t keep attempting and failing, come down to 70-80% and hit clean solid lifts to finish out. 2) Snatch Push Press: 5 sets of 3 Rest 90-120 seconds between sets. Heavy as possible.   WOD: 3) Front Squat: 3 Reps Every 1:30 for 10 sets Warm-up as needed. Start at 70% of your 1RM or heavier. Within the first 9 sets you must establish a 3RM for the Day. Your 10th set is a Max Reps sets done at 85% of your 3RM for…

WOD: 1) Snatch: A – Build to a Heavy Single B – 2 sets of 1 @ 90% of Heavy Single Warm-up as needed. Rest 90-120 seconds between lifts. All reps full Squat. No more than 3 missed lifts. 2) Clean and Jerk: A – Build to a Heavy Single B – 2 sets of 1 @ 90% of Heavy Single Warm-up as needed. Rest 90-120 seconds between lifts. All reps full Squat and Split Jerk. No more than 3 missed lifts. 3) 20 minute AMRAP: 5 Power Cleans 155/105 10 Toes-to-bar 15 Wall Balls 20/14 This is a great workout to work on unbroken capacity. Goal should be to hit everything for the entire workout as unbroken movements. 4) AQAP: 10 Legless Rope Climbs 30 Deficit Handstand Push-ups For Deficit Handstand Push-ups you choose the deficit and whether you want to work strict or kipping. Pick…

Pre Class: 1) Snatch: 3 sets of 1 @ 85% Warm-up as needed. Rest 90-120 seconds between sets. All reps full Squat. 2) Snatch Pull: 3 @ 95%, 3 @ 100% Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them/have them. 3) Clean and Jerk: 3 sets of 1 @ 85% Warm-up as needed. Rest 90-120 seconds between sets. All reps full Squat and Split Jerk. 4) Clean Pull: 3 @ 90%, 2 @ 95%, 1 @ 100% Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them/have them. WOD: 5) Back Squat: 5 Reps Every 2:00 for 7 sets Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 6 sets you must establish a 5RM for the Day. Your 7th set is a Max Reps sets done at 85% of your 5RM for the day. To…

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…