Category: Competition

* Hoodie and T-Shirt Order HERE ** The Open Is Coming 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…

* The Open Is Coming HERE WOD: 1) Back Squat: 5 sets of 3 @ 85% + Additional Load Warm-up as needed. Rest 2-3 minutes between sets. Add 5lbs from last week. Last set is Max Reps. 2) Muscle Snatch: 4 sets of 3 @ 65% Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them have them. 3) Clean and Jerk: 2 sets of 2 @ 65%, 3 sets of 1 @ 70% Warm-up as needed. Rest 2-3 minutes between sets. Drop the bar and reset between each rep. All reps full Squat and Split Jerk. 4) Snatch Deadlift: 3 sets of 3 @ 103% Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them, have them. 5) 40 minute EMOTM: Movement 1 10-15- Hand Release Burpee-to-Target Movement 2 1-10 Chest-to-bar Pull-ups Movement 3 10 Wall Balls 30/20 Movement 4 5 Cycled Push Jerk Pick reps…

* The Open Is Coming HERE Pre Class: 1) Strict Press: 3 sets of 5 @ 70%, 3 sets of 3 @ 80%, 3 sets of 1 @ 90% + Additional Load Warm-up as needed. Rest 2-3 minutes between sets. Add 2.5lbs from last week. 2) Hang Clean Mid-Thigh: 4 sets of 2 @ 65% Warm-up as needed. Rest 90-120 seconds between sets. All reps full squat. No dropping the bar between reps. WOD: 3) Clean High-Pull: 4 sets of 3 @ 78% Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them/have them. 4) Snatch Balance: 4 sets of 3 @ 70% Warm-up as needed. Rest 90-120 seconds between sets. 5) 15-12-9-6-3 – AQAP Hang Power Cleans 185/123 Strict Handstand Push-ups Extra Work: 6) L-Sit: Accumulate 3 minutes Keep track of total time and attempts to complete. 7) Football Bar Mid-Grip Floor Press: 4 sets of 8 Rest 90-120 seconds between sets. Heavy as possible….

* The Open Is Coming HERE Pre Class: 1) Hang Snatch Mid-Thigh: 4 sets of 2 @ 65% Warm-up as needed. Rest 90-120 seconds between sets. All reps full Squat. Don’t drop the bar between reps. 2) Jerk: 4 sets of 2 @ 65% Warm-up as needed. Rest 90-120 seconds between sets. Ideally don’t use blocks. 3) Clean Pull (Defecit 2-3″): 3 sets of 3 @ 83% Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them/have them. WOD: 4) Front Squat: 3 sets of 5 @ 70%, 3 sets of 3 @ 80%, 3 sets of 1 @ 90% Warm-up as needed. Rest 90-120 seconds between sets. Add 2.5-5lbs from last week. 5) “Fran” – 21-15-9 – AQAP: Thrusters 95/65 Pull-ups Extra Work: 6) Strict Fat Bar Chest-to-bar Pull-ups: 4 sets of 6-10 reps Rest 90-120 seconds between sets. Add load if able. Keep it strict….

* Please note Laura won’t be in training today so we will be closing up the gym around 12:30 per the schedule. WOD: 1) Push Press: 3 sets of 5 @ 70%, 3 sets of 3 @ 80%, 3 sets of 1 @ 90% Warm-up as needed. Rest 2-3 minutes between sets. Add 2.5lbs from last week. 2) For Total Reps/Pounds: 5 minutes Max Calories on Rower 3 minutes to Establish a Max Snatch 5 minutes Bar Facing Burpees 3 minutes to Establish a Max Clean 5 minutes Max Muscle-ups If you’re planning to do this workout please schedule accordingly to do in either the back room at 8:00 AM, or at the Comp Open session at 10:30 AM. Rest 10-20 minutes 3) 3 rounds AQAP: 21 Toes-to-bar 15 Dumbbell Shoulder-to-Overhead 50/35 9 Deadlifts 315/205 Dumbbell weight is per hand. 4) Romanian Deadlift: 5 sets of 4 @ 76% of…