Category: Competition

* Fall Clothing Order going in 10/19/15. Read and Order HERE Pre Class: 1) Slow Clean: 4 sets of 2 Warm-up as needed. Rest 2-3 minutes between sets. Pull from the floor to above the knee should take 3 seconds then, finish the rest of the lift at normal speed. Drop and reset between reps. All reps full Squat. 2) Clean Deadlift: 5 @ 120%, 5 @ 125%, 5 @ 130% Warm-up as needed. Rest 2-3 minutes between sets. Use straps if you need them/have them. WOD: 3) Front Suqat: Every 2:00 for 10 sets – 5-5-3-2-1-1-1-1-1-1 Warm-up as needed. Start around 60-70% of your 1RM. Climb as deemed fit. Establish a heavy single for the day, if it’s not your last set, than taper back down to 85-90% of your Max for day. 4) 3 rounds AQAP: 400m Run 75 Air Squats Extra Work: 5) Hip Thrusts: 4 sets of 10 Rest 90-120…

WOD: 1) Snatch: 1 Rep Every 1:00 for 15 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Clean and Jerk: 1 Rep Every 1:30 for 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3) AQAP: 800m Run 80 Alternating Pistol Squats 400m Run 40 Dumbbell Shoulder-to-Overhead 50/35 200m Run 20 Power Cleans 165/115 100m Run 10 Rope Climbs 15ft 4) Muscle-ups: 4 x Max Reps Rest 3 minutes between sets. 5) Deficit HSPU: 2 reps EMOTM x 10 sets You pick the deficit. Adjust through the course of the 10 sets if desired. 6) Strict Close Grip Chin-up: 5 sets of 5 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

Pre Class: 1) Slow Snatch: 4 sets of 2 Warm-up as needed. Rest 2-3 minutes between sets. Lift should be a 3 second pull to the mid-thigh, then explode from that point. Drop and reset between reps. Build as heavy as deemed fit. 2) Snatch Deadlift: 5 @ 110%, 5 @ 115%, 5 @ 120% Rest 2-3 minutes between sets. Use straps if you need them/have them. WOD: 3) Back Squat: Every 2:00 for 10 sets – 5-5-3-2-1-1-1-1-1-1 Warm-up as needed. Start around 60-70% of your 1RM. Climb as deemed fit. Establish a heavy single for the day, if it’s not your last set, than taper back down to 85-90% of your Max for day. 4) 3 rounds AQAP: 75 Double-unders 21 Pull-ups 12 Deadlifts 275/185 Extra Work:  5) Safety Bar Good Morning: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. 6) Single Leg Kettlebell Deadlift: 3 sets of 10/side…

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) Box Squat: 2 reps EMOTM x 10 sets Box setup at parallel. Normal stance. Start at 70% of your 1RM. Build as deemed fit. 2) Bench Press: 2 reps EMOTM x 1o sets Use a wide grip, 2-3″ outside of your Jerk Grip for a reference point. Start around 70% of your 1RM. Build as heavy as deemed fit. WOD: 3) 20 minute EMOTM: Minutes 1-10 – 2 Halting Jerks Minutes 11-20 – 1 Jerk Start around 60% of your respective maxes and build as deemed appropriate. Halting Jerk, hold the bottom for 2 seconds then finish the movement. 4) 5 rounds:  10 Squat Snatch 95/65 20 Kettlebell Swings 70/53 15/10 Calories Assault Bike Rest 5 minutes These should be maximum output efforts. Don’t game them, ideally first round should be the fastest, last should be the slowest if you’re truly putting out max effort. If you can’t perform the movements…