Category: Competition

Pre Class: 1) Overhead Squat: 5 sets of 5 @ 80% of 5RM + Additional Load Warm-up as needed. Rest 2-3 minutes between sets. Add 5lbs from last week. Last set is Max Reps. 2) Snatch: 2 @ 75%, 4 sets of 1 @ 80% Warm-up as needed. Rest 90-120 seconds between sets. Drop the bar and reset between each rep. All reps full Squat. WOD: 3) Snatch Pull (Deficit): 5 sets of 4 @ 93% Warm-up as needed. Rest 2-3 minutes between sets. Use straps if you need them/have them. Deficit should be 2-3″ 4) Snatch Push Press: 2 sets of 4 @ 87%, 2 sets of 3 @ 87% Warm-up as needed. Rest 90-120 seconds between sets. 5) AQAP: 25-20-15-10-5 Front Squats 135/95 5-4-3-2-1 Deficit HSPU Ideally the Deficit should be done on Paralettes and head to floor, scale as needed to keep this a Met-con. Extra Work: 6) Reverse Hyper: 3 sets of…

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: 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: 2 sets of 3 @ 76%, 2 sets of 2 @ 79% Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them have them. 3) Clean and Jerk: 2 @ 75%, 4 sets of 1 @ 80% 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) Clean Deadlift: 5 sets of 4 @ 113% Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them, have them. 5) 3 rounds AQAP: 20 Chest-to-bar Pull-ups 20 Box Jump Overs 24/20 20 Kettlebell Swings 70/53 Be smart with your hands, don’t shred them, sub movements as needed. 6) Reverse Hyper: 4…

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) Clean Off Blocks (Just Above Knee): 4 sets of 2 @ 75% Warm-up as needed. Rest 90-120 seconds between sets. All reps full squat. Use plates or 6″ Boxes for blocks, please be easy dropping the bar on the boxes, someone broke 2 boxes yesterday, so please either do not drop the weight on the boxes, or make sure you put a plate or two on top of the boxes to deaden the blow. WOD: 3) Clean High-Pull: 5 sets of 2 @ 88% Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them/have them. 4) Snatch Balance: 2 sets of 3 @ 80%, 2 sets of 2 @ 84%…

* Paleo Challenge starts Today, February 2nd, info HERE. Pre Class: 1) Snatch off Blocks (Mid-Thigh): 4 sets of 2 @ 75% Warm-up as needed. Rest 90-120 seconds between sets. Drop and reset the bar between reps. Stack plates or 6″ boxes to do these, please be gentle dropping the bar. 2) Jerk: 4 sets of 2 @ 84% Warm-up as needed. Rest 90-120 seconds between sets. Ideally don’t use blocks, get used to bring the weight back down to your shoulders. 3) Clean Pull (Deficit 2-3″): 5 sets of 4 @ 93% Warm-up as needed. Rest 2-3 minutes 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) 10 minute AMRAP: 15 Wall Balls 20/14 12 Power Cleans 115/75…