Category: Competition

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 20 seconds/side Side Plank Hold Station 2 – 10 Alternating Shoulder Plank Taps + 5 Pause Overhead Squats Station 3 – 3x Snatch Pull + High Hang Power Snatch + Low Hang Snatch Athletes in Move/Power warm-up with a PVC pipe, athletes in Sport/Comp warm-up with a Barbell. 1b) 11:00 – 18:00 – Every 1:00 x 7 sets: Snatch Pull w/Pause @ Top + High Hang Power Snatch + Low Hang Snatch Start around 50-60% of your 1RM and build as deemed fit. Pause at the top of the Pull for 1-2 seconds, no dropping the bar between reps, Low Hang Snatch is into a full Squat. 1c) 20:00 – 28:00 – 8 minute AMRAP: 10/8 Calories Ski/Bike/Row 3 Hang Squat Snatch @ 80-90% of Today’s Heaviest Complex Battery work here, Hang…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5/side Worlds Greatest Stretch 10 Alternating Lunges 5 Table Top Up/Downs Focus on getting into deep positions in your stretches and opening positions up. 1b) 10:00 – 25:00 – Every 2:30 x 6 sets: 3 Pause Front Squats + 3 Front Squats Warm-up as needed. For the Pause Squats hold the bottom position for 3 seconds each rep. Perform this as a complex. Build as heavy as deemed fit. 1c) 25:00 – 32:00 – Every 1:00 x 7 sets: 5/side D-Ball Bear Hug Split Squats Start with a moderate load and build as deemed fit. Perform all reps on 1 side before switching to the other. 1d) 37:00 – 45:00 – 15-18-21 – AQAP: Deadlifts 275/185 Box Jump Overs 30/24 Scale as needed. Accessory: 2) Secondary Conditioning – Run: A – 5-10 minute Easy Warm-up B – 3 x…

WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 40 seconds Ski/Bike/Row Station 2 – 20 seconds/side Hand Behind Back Lat Stretch Station 3 – 5-10 Wall Therapy Squats Push the tempo on the machine each round to get that heart rate up. 1b) 14:00 – 45:00 – 7 rounds AQAP: 500/450m Ski/Row or 1000/900m C2 Bike or 1200/1100m Assault Bike 10 Hang Power Snatch 115/75 50 Double-unders 10 Overhead Squats 115/75 Scale as needed. Accessory: 2) Monostructural Conditioning – Assault/Echo Bike:  A – 5-10 minute Easy Warm-up B – 5 sets of 30/25 Calorie Sprint – 5 minutes Rest Hit the intervals hard. 3) Olympic Lifting – Drop to Split: 10 sets of 2/Leg Rest 90-120 seconds between sets. 4) Gymnastics – Push-up w/Slider Reach: 5 sets of 5-10/side Rest 90-120 seconds between sets. 5) Trunk – Kettlebell/Dumbbell Side Bends: 5 sets of…

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 10 Alternating Bird Dogs 10 Alternating Lateral Lunges 5 Sumo Deadlift 5 Strict Press Use a barbell for the Deadlift and Press. Treat the Lunges as a dynamic stretch, working to open up and stretch out your hips and groin. 1b) 12:00 – 27:00 – Every 1:30 x 10 sets: Deadlift 3-2-1-1-1-1-1-1-2-3 Reference previous weeks for loading. Perform these from a Dead Stop on each rep. If you’re going for a top end heavy single be smart and safe with your positioning. 1c) 27:00 – 33:00 – Every 1:00 x 6 sets: Power Clean + Front Squat Treat this as warm-up work for your Thrusters in the workout…keeping the loading light-moderate and flat, or if you’re really feeling good, quickly build to a heavy set for the day. 1d) 37:00 – 45:00 – AQAP: 2 rounds of… 35…

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…