Category: Competition

Pre Class: 1) 20 minute EMOTM: Movement 1 – 10-20 Cals Assault Bike/Row Movement 2 – 5 Dumbbell Z-Press Pick reps you can maintain for the AB/Row. Start at moderate load for the Z-Press and build as deemed fit. For the Z-Press, at the top of each rep hold for 1 second forcing the hardest lockout you’re able to making sure the weights are stacked over your spine not out in front. WOD: 2) 3 Hang Snatch: Every 1:30 for 7 sets Warm-up as needed. Start around 60-70% of your 1RM. All reps full Squat. Only work as heavy as you can hold onto the bar. Use straps if you need them/have them. 3) 3 Hang Clean + 1 Jerk: Every 2:00 for 5 sets Start around 60-70% of your 1RM. Cleans are all full Squat, Jerk is a Split. Only work within your abilities to hold onto the bar.  4) 4 rounds AQAP:…

* Dani will be leading a group stretch from 10:10-10:30 AM. Anyone is welcome to come join and get loosened up. Pre Class: 1) Clean: 4 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Drop the bar and reset between each rep. All reps full Squat. 2) Clean High-Pull: 3 sets of 5 Warm-up as needed. Rest 2-3 minutes between sets. Use straps if you need them/have them. Build as heavy as possible. Limit loading if you can no longer pull the bar to the sternum by the 5th rep. WOD: 3) Front Squat: 3 reps Every 1:30 for 7 sets Warm-up as needed. Start at at least 60% or heavier. Reference 7/27/15 and try and work heavier. Perform this on a running clock hitting sets at 0:00, 1:30, 3:00, 4:30, 6:00, 7:30, and 9:00. 4) Reverse Barbell Lunge: 5 reps/side Every 2:00 for 5 sets Reference 7/27/15 for loading. While…

* Today from 5-7 PM. Movie night and some “cardio” at CVCF. Sign-up for your machine HERE. Limited spots. WOD: 1) Power Snatch: 1 Rep EMOTM 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. 3) AQAP: 800m Run Then…3 rounds of… 7 Muscle-ups 21 Wall Balls 30/20 Then… 800m Run Then…3 rounds of… 7 Hang Power Snatch 135/95 7 Rope Climbs 15ft Then… 800m Run If you plan on doing this workout please come to the 10:30 AM competitors session. 4) Banded Ring Dips: 5 sets of 3 Rest 90-120 seconds between sets. Use purple band looped to a Dumbbell. Add loading as able.  5) Paralette HPSU: 3 Reps EMOTM x 10 sets Perform these as kipping….

* Dani will be leading a group stretch from 10:10-10:30 AM. Anyone is welcome to come join and get loosened up. ** This Saturday from 5-7 PM. Movie night and some “cardio” at CVCF. Sign-up for your machine HERE. Limited spots. Pre Class: 1) Snatch: 4 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Drop the bar and reset between reps. Build as heavy as deemed fit. 2) Snatch High Pull: 3 sets of 5 Warm-up as needed. Rest 2-3 minutes between sets. Use straps if you need them/have them. Build only as heavy as you are able to pull the bar to your sternum. WOD: 3a) 1 + 1/4 Front Squat: 1 Rep EMOTM x 10 sets Warm-up as needed. Start around 70% of your 1RM Front Squat and climb. Go all the way down into a full squat, come up just past parallel then back down into a…

* This Saturday from 5-7 PM. Movie night and some “cardio” at CVCF. Sign-up for your machine HERE. Limited spots. 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…