Category: Competition

WOD: 1) Snatch: 1 Rep EMOTM x 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 90 seconds for 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3) Pistol Squats: 5 sets of 5/side Warm-up as needed. Load as heavy as possible. Rest 90-120 seconds between sets. 4) Bar Dips: 5 sets of 5 Rest 90-120 seconds between sets. Load as heavy as possible. 5) AQAP 3 rounds of… 400m Run 21 Toes-to-bar then 3 rounds of… 400m Run 15 Overhead Squats 135/95 then 3 rounds of… 400m Run 9 Burpee Bar Muscle-ups There is no rest between pieces, ideally though mark your splits for each 3 round piece. 6) 10 minute AMRAP: 50ft Handstand Walk 10 Strict Handstand Push-ups If you have neither of these movements…

Pre Class: 1) 2-Stop Snatch: 5 sets of 2 Warm-up as needed. Rest 2-3 minutes between sets. Pull the bar to just below the knee hold for 3 seconds, then pull to mid thigh and hold for 3 seconds, then Snatch. Drop, reset, and repeat. Build as heavy as deemed fit.  2) Snatch Pull: 5 @ 100%, 5 @ 105%, 5 @ 110% Warm-up as needed. Rest 2-3 minutes between sets. Use straps if you need them/have them. WOD: 3a) Pause Front Squat: 1 Rep EMOTM x 10 sets Warm-up as needed. Start around 70% of your 1RM Front Squat and climb. Pause for 3 seconds in the bottom. Build as heavy as deemed fit. 3b) Pause Back Squat: 1 RepEMOTM x 5 sets Start at your heaviest Front Squat or heavier. Pause for 3 seconds in the bottom. Build as heavy as deemed fit. 3c) Aerobic Box Step-ups @ 24/20: Max Reps EMOTM x…

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) Pause Overhead Squat: 5 sets of 2 Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit. Pause in the bottom of each rep for 3 seconds. 2) Jerk Balance + Halting Jerk: Every 90 seconds for 15 sets Warm-up as needed. Start at a comfortable weight and build up accordingly. Hold the bottom of the dip on the Jerk for 3 seconds. Build as heavy as deemed fit. WOD: 3) 5 Floor Press + 5-10 GHD Sit-ups: Every 2:00 for 10 sets Warm-up as needed. Start around 60-70% of your 1RM Floor Press. Build as heavy as deemed fit. Pick a quantity of GHD  Sit-ups you can maintain and also finish with some time to recover before your next set of Floor Press. Goal should be to have about 60 seconds of full recovery time. 4) AQAP: 800m Run 40 Wall Balls 30/20 30 Handstand Push-ups…

* CrossFit Games “Week” Schedule HERE Pre Class: 1) 20 minute EMOTM: Movement 1 – 10-20 Calories Assault Bike/Row Movement 2 – 1-2/side Heavy Dumbbell Squat Snatch Pick reps for each movement that you can maintain. Alternate sides each rep on the Snatches WOD: 2) 3 Hang Power Snatch: 1 Complex Every 1:30 for 7 sets Warm-up as needed. Start around 70% of your 1RM. Build as heavy as deemed fit. All reps should be touch-and-go, only work within the limits of what you can hold onto. 3) 3 Hang Power Clean: 1 Complex Every 1:30 for 7 sets Warm-up as needed. Start around 70% of your 1RM. Build as heavy as deemed fit. All reps should be touch-and-go, only work within the limits of what you can hold onto. 4) 10 minute AMRAP: 12 Pull-ups 9 Power Cleans 135/95 6 Burpees Extra Work: 5) Strict Pull-ups: 7 sets of 3 Rest 90-120 seconds between…