Category: Competition

* CrossFit Games “Week” Schedule HERE Pre Class: 1) 20 minute EMOTM: Movement 1 – 10-20 Calories Assault Bike/Row Movement 2 – 1/side Heavy Kettlebell Turkish Get-up Pick reps you can maintain for the Assault Bike/Rower, and warm-up appropriately for the TGU so you can start heavy and hit heavy reps every set. WOD: 2) Power Snatch + Hang Power Santch + 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) Power Clean + Hang Power Clean + Power Clean + Push Jerk: 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) 3…

* 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 @ 95%, 5 @ 100%, 5 @ 105% Warm-up as needed. Rest 2-3 minutes between sets. Use straps if you need them/have them.   WOD: 3) Front Squat: 5 reps Every 2:00 for 5 sets Warm-up as needed. Start at 65% or heavier. Build as heavy as deemed fit. Perform this on a running clock with sets @ 0:00, 2:00, 4:00, 6:00, and 8:00. 4) Barbell Back Rack Lunge: 7 reps/side Every 2:30 for 4 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. All lifts at 70% or heavier. All lifts full Squat. 2) Clean and Jerk: 1 Rep Every 1:30 for 10 sets Warm-up as needed. All lifts at 70% or heavier. All lifts full Squat and Split. 3) 1 Legless Rope Climb + 3 Bar Muscle-ups: 10 sets Rest 90-120 seconds between sets. Time between Rope Climb and Muscle-up should be as little as possible. 4) Weighted Strict Pull-up: 5 sets of 5 Rest 90-120 seconds between sets. Heavy as possible. 5) AQAP: 800m Run 20 Muscle-ups 800m Run 30 Power Snatch 135/95 800m Run 40 Handstand Push-ups 800m Run 6) Hollow Postion: Accumulate 3 minutes Keep track of total time and attempts to complete. 7) Sled Drag: 400m Light. Focus on walking briskly through your heels. For results post detailed weights, reps, times, thoughts, etc….

* 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 @ 90%, 5 @ 95%, 5 @ 100% Warm-up as needed. Rest 2-3 minutes between sets. Use straps if you need them/have them. WOD: 3a) 1 Tempo Front Squat: EMOTM x 10 sets Warm-up as needed. Start around 70% of your 1RM Front Squat and climb. This should be 4 seconds down, and a fast drive up out of the hole. Only work as heavy as you can maintain the 4 seconds down. 3b) 1 Tempo Back Squat: EMOTM x 5 sets Start at your heaviest Front Squat or heavier. This…

* 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…