Category: Competition

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…

Pre Class: 1) Muscle Snatch: 3-3-2-2-1-1-1 Rest 90-120 seconds between sets. Build as heavy as deemed fit. 2) Power Snatch + Overhead Squat: A – Build to a Heavy, but technically sound Max B – 3+3 @ 70%, 2+3 @ 75%, 1+3 @ 80%, 5 sets of 1+3 @ 85% Rest 90-120 seconds between sets. Sets of more than 2 reps on Power Snatch should be done as drop and reset. 3) Power Clean + Push Press + Push Jerk + Split Jerk: A – Build to a Heavy Complex B – 2 sets of 3 Power Clean + 3 Push Press + 1 Push Jerk + 1 Split Jerk @ 70% C – 2 sets of 2 Power Clean + 2 Push Press + 1 Push Jerk + 1 Split Jerk @ 75% D – 2 sets of 1 Power Clean + 1 Push Press + 1…

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 – 5 Single Arm Dumbbell Overhead Squats Pick reps you can maintain for mono structural conditioning. Dumbbell Overhead Squats alternate arms each round for a total of 25 reps on each arm. WOD: 2) Clean and Jerk: 3 Cycles of 2×1 @ 70%, 1 @ 75%, 1 @ 80% Warm-up as needed. Rest 90-120 seconds between lifts. All reps full Squat and Split Jerk. 3) Clean Shrugs: 5 @ 100%, 5 @ 110%, 2 sets of 5 @ 120% Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them/have them. % is of your 1RM Clean. 4) 7 minute Up Ladder: 1 Squat Snatch 165/115 10 Double-unders Workout goes 1+10, 2+20, 3+30, 4+40, and so on until 7 minutes is up. Extra Work: 5) Chest-to-bar…

Pre Class: 1) 3-Position Snatch: 7 sets Warm-up as needed. Rest 90-120 seconds between sets. Order is Floor, Mid Thigh, Hi-Hang. Use straps if you need them/have them. Work no heavier than 70% of your 1RM Snatch. All reps full Squat. 2) Snatch Pulls: 4 sets of 3 @ 90% Warm-up as needed. Rest 90-120 seconds between sets. First rep is from the floor, 2nd and 3rd rep are from 1″ off the floor, so no dropping the bar between reps. Use straps if you need them/have them. 3) Snatch Push Press: 5 sets of 5 Rest 90-120 seconds between sets. Heavy as possible. WOD: 4) Front Squat: 7 Reps Every 2:30 for 6 sets Warm-up as needed. Start at 65% of your 1RM or heavier. Within the first 5 sets you must establish a 7RM for the Day. Your 6th set is a Max Reps sets done at 85% of…

* Next Programming Block HERE WOD: 1) Snatch: 1 Rep Every 1:00 for 15 sets Warm-up as needed. Start around 60% of your 1RM. Must hit your heaviest lift by the 10th rep, then reps 11-15 are done at 85% of the heaviest for the day. All reps full Squat. 2) Clean and Jerk: 1 Rep Every 1:30 for 10 sets Warm-up as needed. Start around 60% of your 1RM. Must hit your heaviest lift by the 5th rep, then reps 6-10 are done at 85% of the heaviest for the day. All reps full Squat and Split Jerk. 3a) 3 rounds AQAP: 400m Run 20 Chest-to-bar Pull-ups Rest 5 minutes 3b) 3 rounds AQAP: 40/30 Calories Rowed 20 Power Snatch 75/55 Rest 5 minutes 3c) 3 rounds AQAP: 30/20 Calories Assault Bike 20 Wall Balls 30/20 Keep track of total time for each piece, and total time with rest to complete the entire…