Category: Competition

* Paleo Challenge Winners here. ** Billing changes. Help us. Please read here. *** Open 15.5 with Redline and Party after 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…

* Paleo Challenge Winners here. ** Billing changes. Help us. Please read here. *** Open 15.5 with Redline and Party after here. WOD: 1) Pause Front Squat: 5 sets of 2 Warm-up as needed. Rest 2-3 minutes between sets. Pause in the bottom of each rep for 3 seconds, no bounce on the way up. 2) Football Bar Bench Press: 5 sets of 5 Warm-up as needed. Use a mid grip. Build as heavy as possible. Rest 2-3 minutes between sets. 3) 30 minute EMOTM: Movement 1 – 10-20 Calories Rowed Movement 2 – 1-10 Kipping Handstand Push-ups Movement 3 – 6-10 Bar Facing Burpees Pick reps you can maintain for all 3 movements. 4) Hip Thrusts: 3 sets of 15 Rest 90-120 seconds between sets. Heavy as possible. 5) Dumbbell Floor Press: 4 sets of 20 Rest 90-120 seconds between sets. Heavy as possible. 6) Single Arm Dumbbell Row: 4 sets…

* Paleo Challenge Winners here. ** Billing changes. Help us. Please read here. *** Open 15.5 with Redline and Party after here. Pre Class: 1) Push Press: 5 sets of 5 Rest 2-3 minutes between sets. Heavy as possible. WOD: 2) Snatch: 1 Rep EMOTM x 12 sets Start at a moderate weight. All reps full Squat. Build as heavy as deemed fit. 3) Clean and Jerk: 1 Rep Every 75 seconds for 10 sets Start at a moderate weight. All reps full Squat and Split. Build as heavy as deemed fit. 4) 3 rounds AQAP: 10 Power Snatch 135/95 20 Toes-to-bar 80 Double-unders Extra Work: 5) GHD Sit-ups: 8 rounds of :20/10 Record total reps completed. 6) Ring Dips: 5 sets of 5 Rest 90-120 seconds between sets. Heavy as possible. 7) Row: 8 x 50 Calories Rest 3 minutes between intervals. Hard efforts. For results post detailed weights, reps, times, thoughts, etc. for all…

* Paleo Challenge Winners and Photos will be announced tomorrow. ** Billing changes. Help us. Please read here. *** Open 15.5 with Redline and Party after here. Pre Class: 1) Halting Snatch: 5 sets of 2 Warm-up as needed. Rest 90-120 seconds between sets. Drop the bar and reset between reps. Pull the bar from the floor to just below the knee and pause for 2-3 seconds, then Snatch. All reps full Squat. 2) Jerk: 5 sets of 3 @ 75% Warm-up as needed. Rest 90-120 seconds between sets. Ideally don’t use blocks unless you have to. 3) Snatch Pull: 4 sets of 4 @ 105% Warm-up as needed. Rest 2-3 minutes between sets. Use straps if you need them/have them. WOD: 4) Back Squat: Establish a 1RM Warm-up as needed. Take as many attempts as needed. Rest as needed between lifts. 5) 7 minute Up Ladder: 3 Power Clean + Push…

WOD: 1) 3-Position Snatch: 5 sets Warm-up as needed. Rest 2-3 minutes between sets. Order is Hi-Hang, Above the Knee, Floor. All reps full Squat. Use straps if you need them have them. 2) 3-Position Clean + 1 Jerk: 5 sets Warm-up as needed. Rest 2-3 minutes between sets. Order is Hi-Hang, Above the Knee, Floor, followed by 1 Jerk. All reps full Squat. 3) 20 minute AMRAP: 50 Calorie Row 25 Power Cleans 95/65 15 Handstand Push-ups 50 Calorie Row 20 Power Cleans 135/95 15 Handstand Push-ups 50 Calorie Row 15 Power Cleans 185/123 15 Hanstand Push-ups 50 Calorie Row 10 Power Cleans 225/155 15 Handstand Push-ups Max Calorie Rowed Rest 5 minutes 4) AQAP: 50 Bar Facing Burpees If you’re planning to do this workout, please come at either 8:00 AM and perform it in the back room, or come to the 10:30 Competitors session….