Category: Competition

Pre Class: 1) 20 minute EMOTM: Movement 1 – 150-200m Run, .7-.13 True Form, 10-20 Cals Assault Bike, Ski Erg, Row Movement 2 – 100ft Hand of Over Hand Sled Pull Pick output/loading you can maintain for all 10 reps. Sled Pull should be done standing. WOD: 2) Snatch Pull + Low Hang Snatch: 1 Complex EMOTM x 12 sets Warm-up as needed. Use straps if you need them/have them. Low hang should be below knee. Start around 60% of your 1RM, build as heavy as deemed fit. 3) Clean Pull + Low Hang Clean: 1 Complex EMOTM x 12 sets Warm-up as needed. Low hang should be below knee. Start around 60% of your 1RM, build as heavy as deemed fit. 4) AQAP: 800m Run 60 Wall Balls 20/14 40 Toes-to-bar Extra Work: 5) Strict Muscle-up + Kipping Muscle-up: 10 sets Rest 90-120 seconds between sets. Build to a max load. 6) Chest-to-bar Pull-ups:…

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 @ 110%, 5 @ 115%, 5 @ 120% Warm-up as needed. Rest 2-3 minutes between sets. Use straps if you need them/have them. WOD: 3) 3 Squat Complex: Every 2:30 for 8 sets One Squat Complex consists of 1 Pause Back Squat + 1 Lunge per leg. Perform that for 3 cycles for a total of 9 repetitions to make one set. Start around 40-50% of your 1RM Back Squat and build as deemed fit. 4) 8 minute Up Ladder: 2 Squat Cleans 135/95 2 Burpee Box Jump Overs 24/20 Reps go 2, 4, 6, 8, and so…

* There will be Open Gym Saturday, October 3rd from 6-8 AM. The gym will be closed the rest of the weekend as we are playing host to the CrossFit Olympic Lifting Seminar. Please be mindful you’ll need to be out at 8 AM sharp! WOD: 1) Power Snatch: 1 Rep Every 1:00 x 15 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Power Clean + Push Jerk: 1 Rep Every 1:30 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3a) 3 rounds AQAP: 400m Run 20 Overhead Squats 95/65 20 Handstand Push-ups Rest 5 minutes 3b) 3 rounds AQAP: 500m Row 20 Deadlifts 225/155 20 Burpee Over the Rower Rest 5 minutes 3c) 3 rounds AQAP: 75 Double-unders 25 Ball Slams 40/30 Keep track of times for each individual piece, along with total…

* There will be Open Gym Saturday, October 3rd from 6-8 AM. The gym will be closed the rest of the weekend as we are playing host to the CrossFit Olympic Lifting Seminar.  WOD: 1a) Front Squat: 1 Rep EMOTM x 10 sets Warm-up as needed. Start around 70% of your 1RM Front Squat and climb. Build as heavy as deemed fit. 1b) Back Squat: 1 Rep EMOTM x 10 sets Warm-up as needed. Start around 70% of your 1RM Back Squat and climb. Build as heavy as deemed fit.  1c) Aerobic Box Step-ups @ 24/20: Max Reps EMOTM x 6 sets These should be done at an aerobic pace, i.e a rep every 2-3 seconds. Alternate minutes between traditional step-ups and lateral step-ups and over the box so that you’re alternating directions each rep. This should be a total of 3 minutes of each forward alternating step-ups, and 3 minutes of Lateral Over…

* There will be Open Gym Saturday, October 3rd from 6-8 AM. The gym will be closed the rest of the weekend as we are playing host to the CrossFit Olympic Lifting Seminar.  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…