Category: Competition

* Open Gym is cancelled this Sunday, June 14th, as we will be hosting an Rx Jump Rope Clinic ** Going to the Games and T-Shirts HERE Pre Class: 1) Jerk: 5 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Heavy as possible. 2) 20 minute EMOTM: Movement 1 – 50ft Handstand Walk Movement 2 – 1 Sumo Deadlift Warm-up as needed. Start around 80% for your Deadlift and build as heavy as possible. WOD: 3) Power Snatch + Hang Snatch + 1-5 Strict Pull-ups/Ring Rows: EMOTM x 10 sets Warm-up as needed. Start around 60% of your 1RM. Reps should be done Touch and Go.. Pick a rep count for Ring Rows/Pull-ups that you can maintain for all 10 sets. 4) Power Clean + Hang Clean + 1-5 Strict Pull-ups/Ring Rows: EMOTM x 10 sets Warm-up as needed. Start around 60% of your 1RM. Reps should be…

* Open Gym is cancelled this Sunday, June 14th, as we will be hosting an Rx Jump Rope Clinic ** Going to the Games and T-Shirts HERE Pre Class: 1) Halting Snatch: 4 sets of 2 Warm-up as needed. Rest 2-3 minutes between sets. Drop the bar between each rep. Pause just below the knee for 2-3 seconds then finish the left. All reps full Squat. 2) Halting Clean: 4 sets of 2 Warm-up as needed. Rest 2-3 minutes between sets. Drop the bar between each rep. Pause just below the knee for 2-3 seconds then finish the left. All reps full Squat. WOD: 3) Front Squat: 5 reps Every 2:00 for 5 sets Warm-up as needed. Start around 70% of your 1RM. Build as heavy as deemed fit. Goal should be heavier than last week. 4) Back Squat: 5 reps Every 2:00 for 5 sets Start at…

* Going to the Games and T-Shirts HERE WOD: 1) Snatch: Build to a Heavy Single Spend 20 minutes to build to a heavy single. All reps full squat. 2) Clean and Jerk: Build to a Heavy Single Spend 20 minutes to build to a  heavy single. All reps full squat and split jerk. 3) 5 rounds AQAP: 400m Run 20 Pull-ups 10 Thrusters 135/95 4) Rope Climbs: 15 @ 15ft Keep track of total time to complete. 5) Handstand Walk: 10 minutes Practice Work on any facet of a a Handstand Walk/Hold. 6) Hip Extension: 3 sets of 30 Rest 90-120 seconds between sets. 7) Sled Drag: 400m Light. Focus on walking through your heels. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* Going to the Games and T-Shirts HERE Pre Class: 1) Football Bar Bench Press Mid Grip: 5 set of 7 Warm-up as needed. Rest 2-3 minutes between sets. 2) 20 minute EMOTM: Movement 1 – 1-6 Bar Muscle-ups Movement 2 – 5-10 GHD Sit-ups Pick rep you can maintain for both movements for all 10 sets. WOD: 3) Overhead Squat: 5 sets of 7 Warm-up as needed. Rest 2-3 minutes between sets. Goal is heavier than last cycle. 4) Snatch Push Press: 3 sets of 7 Rest 90-120 seconds between sets. Goal is heavier than last cycle. 5) 3 rounds AQAP: 100m Sled Drag 140/105 10 Power Snatch 135/95 75 Double-unders Extra Work: 6) Superman Position: Accumulate 3 minutes Keep track of total time and attempts complete. 7) Skull Crushers: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post…

* Going to the Games and T-Shirts 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…