Category: Competition

WOD: 1a) 0:00 – 8:00 – 8 minute AMRAP: 5/side Negative Calf Stretch 10 Band Pull-aparts 5/side Split Stance Good Mornings 30 seconds Machine Get things primed and moving. For the Calf Stretches perform them on your box, with an emphasis on the negative down in to the stretch. 1b) 13:00 – 43:00 – Every 1:00 x 30 sets: 1 minute Cals Cardio 1 minute Shoulder-to-Overhead 135/95 1 minute Box Jump 1 minute Burpees 1 minute D-Ball Over The Shoulder 150/100 1 minute Rest Max reps at each station. Scale as needed. 1c) 43:00 – 45:00 – 2 minute AMRAP: 10 V-Ups 10/side Side Plank Dips Cash out! Accessory: 2) Monostructural Conditioning – Run: A – 10 minute Easy Warm-up B – Every 1:00 x 20 sets – 200m Rest as needed between parts A and B. 3) Olympic Lifting – Snatch: 1 set of 4 @ 60%…

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 2 Inchworms 10 Table Top Up/Downs 10 Kettlebell Sumo Stance Deadlift 5 Burpees Get some blood flowing. Use a comfortable load for the Deadlifts to help you open up and find good positioning. 1b) 12:00 – 27:00 – Every 3:00 x 5 sets: 10-8-6-8-10 Sumo Deadlift Warm-up to around 50-60% of your 1RM Deadlift and build through each set as deemed fit. Set the bar Dead on the floor each rep. 1c) 27:00 – 33:00 – Every 1:00 x 6 sets:  1 Clean Pull + 1 Hang Power Clean + 1 Front Squat Quick little Olympic work here after the Deadlifts. Can approach this two ways…use it as skill/positional work and perform at moderate loads, or use this as a competition style piece, and quickly build to a max set for the day. 1d) 37:00 – 45:00 –…

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 1:30 x 6 sets: Sets 1-3 (0:00 – 4:30) –  8-10 Cals Cardio + 5/side Tall Kneeling Dumbbell Strict Press  Sets 4-6 (4:30 – 9:00) –  5 Scapula Pull-ups (Pause At Top 3 Seconds) + 10 KB Swings + 10 Band Pull-Aparts Very active warm-up today. If you need mobility work, get it in before starting the class. 1b) 12:00 – 27:00 – Every 3:00 x 5 sets: Dead-Stop Strict Press 10-8-6-8-10 Start at a moderate weight, build to a heavy 6 for the day, and then do your best to taper out as little as possible with the loading. These are done as Dead-Stop, so each rep the bar should come to a complete stop at the Front Rack, taking the stretch-reflex out of the movement.  1c) 30:00 – 45:00 – Every 3:00 x 5 sets: 15 Ring…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Squat Hold + Reach Overhead 5 Snatch Grip Romanian Deadlifts 5 Snatch Grip Behind the Neck Strict Press Athletes in Move/Power use a PVC Pipe for Warm-up, those in Sport/Competition use a Barbell. 1b) 10:00 – 19:00 – Every 1:30 x 6 sets: Power Snatch + Hang Power Snatch + Snatch + Hang Snatch Start around 60% of your 1RM and build as deemed fit. Drop and reset on the floor after the Hang Power Snatch.  1c) 19:00 – 31:00 – Every 2:00 x 6 sets: Power Clean + Clean + Hang Clean + Jerk Start around 60% of your 1RM and build as heavy as deemed fit. Drop and reset on the floor after the Power Clean. 1d) 35:00 – 45:00 – 10 minute Up Ladder: 10 Wall Balls 30/20 15/10 Calories Ski/Bike/Row For this workout…