Category: Competition

* CrossFit Games “Week” Schedule HERE Pre Class: 1) 2-Stop Clean: 5 sets of 2 Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit. Pause below the knee for 3 seconds, then above the knee for 3 seconds then complete the life. Drop the bar and reset between reps. 2) Clean Pulls: 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: 3) Front Squat: 3 reps Every 1:30 for 7 sets Warm-up as needed. Start at 70% or heavier. Build as heavy as deemed fit. Perform this on a running clock with sets @ 0:00, 1:30, 3:00, 4:30, 6:00, 7:30, and 9:00. 4) Barbell Back Rack Lunge: 5 reps/side Every 2:00 for 5 sets Start at 30-40% of your 1RM Back Squat. Build as heavy as deemed fit. This should be a continuation of…

* CrossFit Games “Week” Schedule HERE 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) Strict Handstand Push-up: 5 sets of 8 Rest 2-3 minutes between sets. Build to the largest deficit possible. 4) Legless Rope Climb + Rope Climb: 5 sets Climb up the rope legless than lower yourself down to just before you touch the ground and then climb back up the rope using our legs. 5) Toes-to-bar: 3 sets of Max Reps Rest 2-3 minutes between sets. Stop the set when you lose your kip. 6) 4 rounds AQAP: 800m Run 21 Power Cleans 135/95 7 Muscle-ups 7) Sled Drag: 400m Light. Focus on walking through your heels. For results…

* CrossFit Games “Week” Schedule HERE 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 @ 95%, 5 @ 100%, 5 @ 105% Warm-up as needed. Rest 2-3 minutes between sets. Use straps if you need them/have them.   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 down to the bottom of the squat come up just a bit past parallel, then back down to the bottom and drive up to the top to finish. Build as heavy as deemed fit. 3b) 1 + 1/4 Back Squat: 1 RepEMOTM x…

* CrossFit Games “Week” Schedule HERE 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…

* CrossFit Games “Week” Schedule HERE Pre Class: 1) Pause Overhead Squat: 5 sets of 3 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) Halting Push Press + Jerk: Every 90 seconds for 15 sets Warm-up as needed. Start around 70% of your 1RM Push Press. Hold the bottom of the dip on the Push Press for 3 seconds. Build as heavy as deemed fit. WOD: 3) 5 Sitrct Press + 5-10 GHD Sit-ups: Every 2:00 for 10 sets Warm-up as needed. Start around 60-70% of your 1RM Strict 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 Bench Press. Goal should be to have about 60 seconds of full recovery time. 4) 10 minute AMRAP: 5 Power Snatch 135/95…