Category: Competition

Pre Class: 1) Halting Jerk: 5 set sof 3 Warm-up as needed. Rest 2-3 minutes between sets. Hold the bottom of the dip for 3 seconds. All reps Split Jerk. Build as heavy as deemed fit. 2) 20 minute EMOTM: Movement 1 – 1-5 Strict Weighted Ring Dip Movement 2 – 1 Heavy Sumo Deadlift Pick reps you can maintain on the Ring Dips. Start around 70% of your Max Deadlift and climb as deemed fit. WOD: 3) 1 Halting Snatch + 20 Double-unders: EMOTM for 10 sets Warm-up as needed. Start around 60% of your 1RM. All reps should be full squat. Pull the bar from the floor and pause just below the knee for 2 seconds, then complete your lift. Build as heavy as deemed fit. 4) 1 Halting Clean + 20 Double-unders: EMOTM for 10 sets Warm-up as needed. Start around 60% of your 1RM. All reps should be full…

Pre Class: 1) 3-Position Snatch: 4 sets Warm-up as needed. Rest 2-3 minutes between sets. All reps full Squat. Order is High Hang, Above the Knee, Below the Knee Hang. Use straps if you need them/have them. 2) 3-Position Clean: 4 sets Warm-up as needed. Rest 2-3 minutes between sets. All reps full Squat. Order is High Hang, Above the Knee, Below the Knee Hang. WOD: 3) Front Squat: 5 reps Every 2:00 for 5 sets Warm-up as needed. Start around 65% of your 1RM. Goal is to hit heavier weights than last cycle. Reference 4 weeks back. 4) Back Squat: 5 reps Every 2:00 for 5 sets Start where you finish on your Front Squats. Goal is to hit heavier weights than last cycle. Reference 4 weeks back. 5) 3 rounds AQAP: 400m Run 30 Wall Balls 20/14 20 Hang Power Cleans 135/95 Extra Work: 6) Face Pulls: 100…

WOD: 1) Clean and Jerk: Build to a Heavy Single Take no more than 20 minutes. Full Squat and Split Jerk. 2) Snatch: Build to a Heavy Single Take no more than 20 minutes. Full Squat. 3) Strict Muscle-up: 10 minute EMOTM Pick reps you can maintain for all 10 sets. 4) AQAP: 50 Chest-to-bar Pull-ups 50 Thrusters 95/65 50 Toes-to-bar 50 Power Cleans 95/65 50 Handstand Push-ups 5) Handstand Walk: 10 minutes Practice Work on any facet of a Handstand Walk 6) Hip Extension: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. 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

* Regional shirt order HERE. Order is going in Friday, May 1st, make sure you get your name in for a T-shirt, Tank, or both. Pre Class: 1) Football Bar Bench Press Wide Grip: 5 sets of 7 Warm-up as needed. Rest 2-3 minutes between sets. Heavy as possible. 2) 20 minute EMOTM: Movement 1 – 1-5 Pistol Squats/side Movement 2 – 1-3 D-Ball Over Shoulder Pick reps you can maintain for all 10 sets. WOD: 3) Overhead Squats: 5 sets of 7 Warm-up as needed. Rest 2-3 minutes between sets. Work as heavy as possible. 4) Snatch Push Press: 3 sets of 7 Rest 90-120 seconds between sets. Heavy as possible. 5) AQAP: 21-15-9 Deadlifts 315/205 3-2-1 Legless Rope Climbs 15ft Extra Work: 6) V-Ups: 4 sets of 15-20 reps Rest 90-120 seconds between sets.  7) Dumbbell Floor Press: 4 sets of 15 Rest 90-120 seconds between sets. Heavy as possible….

* Regional shirt order HERE. Order is going in Friday, May 1st, make sure you get your name in for a T-shirt, Tank, or both. ** Have a friend interested in starting CrossFit. Bring them to any of the class times on Thursday, April 30th and let them get their first taste of what we do. 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) *…