Category: Competition

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5 Cat/Cow 6 Bird Dog 7/side Single Leg Romanian Deadlift Get your trunk primed and ready. Focus on good bracing and balance when working through the RDL’s. 1b) 10:00 – 25:00 – Every 2:30 x 6 sets: Sumo Deadlift 8-6-4-4-6-8 Reference last week for loading to start. Work to a heavy set for the day in the 4’s and then try and taper back out as little as possible. Set the bar Dead on the floor each rep. 1c) 25:00 – 32:00 – Every 1:00 x 7 sets: Power Clean + Push Press Choose to treat this as skill oriented work and keep the loads fixed and moderate, or quickly build to a heavy set for the day. 1d) 36:00 – 45:00 – 5 rounds AQAP: 12 Alternating Dumbbell Power Snatch 100/70 21 Wall Balls 30/20 Scale as…

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 – 9:00 – Every 1:00 x 9 sets: Station 1 – 10 Banded Scapula Push-ups + 10 Hollow Rocks Station 2 – 10 Banded Pass Throughs + 10 Air Squats Station 3 – 45 seconds Ski/Bike/Row Get yourself moving. Increase the intensity on the machine each round to get your aerobic system going. 1b) 13:00 – 28:00 – Every 2:30 x 6 sets: Dead-Stop Strict Press 8-6-4-4-6-8 Same theme as last week. Pause at the Front Rack on every rep. Build as heavy as deemed fit. Work to back off the loading as little as possible when shifting back up to the higher reps…don’t be afraid to fail. 1c) 31:00 – 45:00 – Every 2:00 x 7 sets: 15/10 Calories Ski/Bike/Row 10 Ring Dips 20/14 10 Dumbbell Floor Press 70/50 Hit these as hard efforts. Scale output as needed so you have at…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Banded Face Pulls (Attached Low On Rig) 10 Squat Hold + Reach Overhead 5/side Single Arm Dumbbell Tempo Overhead Squats Take your time and focus on good activation and positions. If you don’t have the mobility for the OHS, perform a Single Arm Front Squat instead. 1b) 10:00 – 20:00 – Every 1:00 x 10 sets: Sets 1-5 (10:00 – 15:00) – Muscle Snatch + Snatch Push Press Sets 6-10 (15:00 – 20:00) – Hang Power Snatch + Snatch Start at a light load and build as deemed fit. Drop the bar between the Hang Power Snatch and Snatch. 1c) 20:00 – 30:00 – Every 1:15 x 8 sets: Sets 1-4 (20:00 – 25:00) – Muscle Clean + Pause Thruster Sets 5-8 (25:00 – 30:00) –  Power Clean + Halting Split Jerk + Split Jerk Start…

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 20 Glute Bridge Up w/Mini Band Station 2 – 8-10 Alternating 90/90 Hip Opening Drill Station 3 – 5-10 Pause Back Squats/Front Squats/Goblet Squats Get those hips and glutes warmed up and ready to Squat. 1b) 10:00 – 25:00 – Every 2:30 x 6 sets: Back Squat 8-6-4-4-6-8 Reference last week for loading, and be mindful of the stimulus that was created last week ending on the larger sets. Build into a heavy 4 for the day, and then work to keep the loading up as much as possible as you finish out through the 6 and 8 o the back end. 1c) 25:00 – 32:00 – Every 1:00 x 7 sets: 6 Alternating Goblet Cossasck Squats This may be a movement you start with no loading. If you don’t have the…