Category: Competition

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…

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 10 Alternating Dumbbell Plank Pass Throughs 5 Scapula Ring or Bar Pull-ups + 5 Hanging Hollow Rocks 10 Pause Table-Top Up-Downs 5 Burpees Get yourself moving and some blood flowing. 1b) 12:00 – 26:00 – Every 2:00 x 7 sets: Strict Press 6-4-2-2-2-4-6 Reference last week for loading. Build to a heavy Double for the day and work to taper out the weight as little as possible as you finish through the sets of 4 and 6. 1c) 30:00 – 45:00 – Every 1:00 x 15 sets: Station 1 – 25 Heavy Rope Double-unders + 5 Ring Muscle-ups Station 2 – 10 Dumbbell Floor Press + 10 Kettlebell Swings  Station 3 – 5 Seated Box Jump For the Seat Box Jumps sit on plates or a bench, putting you roughly at parallel when sitting. Pick loading for…

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 45 seconds Ski/Bike/Row Station 2 – 10 Air Squats + 10 Hollow Rocks Station 3 – 3 Muscle Snatch + 3 Power Snatch + 3 Snatch Move/Power athletes use a PVC pipe for warm-up, Sport/Comp use a Barbell. 1b) 11:00 – 23:00 – 3 sets of 3:00 ON/1:00 OFF – Snatch: Set 1 – 12 @ 125/85, 9 @ 135/95, 6 @ 155/105 Set 2 – 9 @ 165/115, 6 @ 175/125, 3 @ 185/135 Set 3 – 6 @ 205/145, 3 @ 225/155, 1 @ 245/165 Snatches are anyway, anyhow. Scale loading as needed based on abilities. If you finish under 3 minutes you get extra rest. 1c) 23:00 – 30:00 – Every 1:00 x 7 sets:  1 Clean Pull + 2 Tall Power Cleans + 1 Halting Split Jerk Keep…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 30 Seconds Active Squat Hold w/Plate Extended In Front 20 Glute Bridge-ups w/Medball Overhead 5/side Dynamic Samson Get those legs primed and ready to go. 1b) 10:00 – 24:00 – Every 2:00 x 7 sets: Back Squat 6-4-2-2-2-4-6 Start at a moderate load and build as deemed fit. Reference last week for loading for today. Do you best to keep the set of 4 and 6 on the back end heavy. 1c) 24:00 – 31:30 – Every 1:30 x 5 sets: 5/side Front + Rear Foot Elevated Back Rack Split Squats Start at a light load and build load as deemed fit. Perform all reps on 1 side before switching to the other. Use plates stacked front and back for your risers, this gives a full deficit from front to back on the movement 1d) 35:00 – 45:00…

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 1 minute Ski/Bike/Row 5 Inchworm 5/side Half Kneeling Dumbbell Strict Press Get some blood flowing and yourself ready to go. 1b) 12:00 – 45:00 – AQAP: 1000m Row or Ski/2000m C2 Bike/2400m Assault Bike Then…10 rounds of… 9 Toes-to-bar 12 Shoulder-to-Overhead 115/75 15 Alternating Pistol Squats Then… 1000m Row or Ski/2000m C2 Bike/2400m Assault Bike Scale as needed. Accessory: 2) Monostructural Conditioning – Run: 30 minutes Max Distance Performed in Intervals of :40 @ Moderatate/:20 Hard/Sprint Warm-up appropriately before starting this. 3) Olympic Lifting – Every 3:00 x 5 sets – Snatch: Set 1: 4 Singles @ 60% Set 2: 4 Singles @ 70% Sets 3-5: 4 Singles @ 80% Drop and reset between each rep and take as much time as needed. All reps full Squat. 4) Gymnastics – Russian Dips: 5 sets of 5 Rest 90-120 seconds…