Category: Competition

* Next Programming Block HERE Pre Class: 1) Clean and Jerk: A – Build to a Heavy Single B – 5 sets of 1 @ 85% of Today’s Heavy Single Heavy Single is something you can build up to with no misses, and is for the most part technically sound. No getting sloppy and no failed lifts. Rest 90-120 seconds between lifts. 2) Snatch: 3 reps Every 1:30 for 10 sets Warm-up as needed. Work no heavier than 50% of your 1RM. Goal here is fast, precise, dialed lifts. Movement should be flawless. Drop and reset between sets. WOD: 3) Back Squat: 10 Reps Every 3:00 for 5 sets Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 4 sets you must establish a 10RM for the Day. Your 5th set is a Max Reps sets done at 85% of your 10RM for the day. To get the proper stimulus…

* Next Programming Block HERE 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…

* Next Programming Block HERE Pre Class: 1) Muscle Snatch: Quickly Build to a Heavy Single Spend around 10 minutes, warm-up included to establish a Heavy Single. 2) Snatch: A – Build to a Moderately Heavy Single for the Day B – 2 sets of 1 @ 90% of Today’s Heaviest C – 5 sets of 1 @ 80% of Today’s Heaviest Let form dictate loading, if lift is sloppy, chasing the bar, off balance, etc. don’t go heavier. If you fail a lift don’t go heavier. 3) Halting Snatch Deadlifts: 6 sets of 5 @ 80%> Rest 90-120 seconds between sets. Use straps if you need them have them. This is a pull to just above the knee, hold above the knee for 3 seconds, then lower back to the floor, you should not be completing Hip and Knee Extension. 4) Snatch Push Press: 5 sets of 5 Rest…

* Next Programming Block HERE Pre Class: 1) 20 minute EMOTM: Movement 1 – 150-200m Run, .7-.13 True Form, 10-20 Cals Ski Erg, Row, Assault Bike Movement 2 – 60m Kettlebell Carry Complex (20m Farmers Carry, 20m Front Rack Carry, 20m Overhead Carry) Pick reps, loads, etc. that you can maintain for all 10 sets of this sequence. WOD: 2) Clean and Jerk: A – 1 Rep Every 1:30 x 7 sets (up to a moderate load, perfect form) B – 3 sets of 1 @ 85% of Today’s Moderate Load All reps full Squat and Split. Start part A @ 60% of your 1RM. Form dictates loading, nothing sloppy. 3) Snatch Push Press + Overhead Squat: A – 2 sets of 1 SPP + 3 OHS B – 2 sets of 1 SPP + 2 OHS C – 2 sets of 1 SPP + 1 OHS First…

* Next Programming Block HERE ** Fall Clothing Order going in 10/19/15. Read and Order HERE Pre Class: 1) Snatch: 1 Rep Every 1:00 for 12 sets Warm-up as needed. Start at 60% of your 1RM. Build no heavier than 90%. Goal is as many reps as possible in the 75-85% range. All reps full squat. 2) Behind the Neck Jerk: 1 Rep Every 1:00 for 15 sets Warm-up as needed. Start at 60% of your 1RM. Build as heavy as deemed fit. These should be done in a Jerk Grip. WOD: 3) Front Squat: 10 Reps Every 3:00 for 5 sets Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 4 sets you must establish a 10RM for the Day. Your 5th set is a Max Reps sets done at 85% of your 10RM for the day. To get the proper stimulus from this it is inherit you…