Category: Competition

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Air Squat 10 Alternating Bird Dog 5/side RNT Romanian Deadlift Take your time and focus on good range of motion and activation through your positions. 1b) 10:00 – 25:00 – Every 3:00 x 5 sets – Back Squat: 10-8-6-8-10 We will be working through some reverse pyramid waves in the coming weeks. These can be incredibly mentally demanding. The goal should be to get to a heavy demanding set of 6 by the 3rd set, and then pull back slightly finishing with heavy sets of 8 and 10 after taxing your legs hard on the set of 6. 1c) 25:00 – 32:00 – Every 1:00 x 7 sets: 5/side RNT Kettlebell Romanian Deadlift Focus on position and balance first, load second…depending on your abilities and control, this may be done with no loading at all. 1d) 36:00…

WOD: 1a) 0:00 – 12:00 – Every 1:00 x 12 sets: Station 1 – 20 seconds/side Plank Hold Station 2 – 5-10 Wall Therapy Squats Station 3 – 3 Inchworm + 3 Scapula Push Ups + Calf Stretch Station 4 – 40 seconds Run or Cardio Get yourself good and warm and ready to go. 1b) 17:00 – 45:00 – 5 rounds AQAP: 15 Hang Power Cleans 185/135 30 Wall Balls 30/20 500m Run Scale as needed. Keep yourself moving, scale the Wall Ball appropriately so you are able to get through the 30 reps in 2-3 each round. Accessory: 2) Monostructural Conditioning – Run: 45 minutes Nasal Only Easy to moderate pace. 3) Olympic Lifting – Push Press: 5 sets of 5 @ 75% Rest 2-3 minutes between sets. 4) Gymnastics – Strict Ring Muscle-up Negatives: 5 sets of 5 Jump to the support position and then…

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 10 Deadbugs w/Plate Overhead 10 Good Mornings (With or Without Weight) 10 Sumo Stance Kettlebell Deadlifts Take your time and focus on tight, strong positions. Get those hamstrings and low back primed for the day. 1b) 12:00 – 26:00 – Every 2:00 x 7 sets: 3 Deadlifts Warm-up as needed. Reference previous weeks for loading. Build to a heavy set for the day. Set the bar dead on the floor each rep (and control it back to the floor). 1c) 26:00 – 31:00 – Every 1:00 x 5 sets: 5/side Single Leg Box Jumps Build box height as desired. Perform all reps on 1 leg, starting on your non dominant leg, before switching to the other. 1d) 36:00 – 45:00 – 9 minute AMRAP: 21 Overhead Squats 135/95 18/15 Calories Ski/Bike/Row/AB 15 Chest-to-bar Pull-ups Scale as needed. Accessory:…

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 – 5:00 – 5 minute AMRAP: 20 Banded Face Pulls w/Pause  10 Alternating Plank Shoulder Taps 30 seconds Machine Get some blood flowing and your body “awake.” 1b) 10:00 – 25:00 – Every 1:30 x 10 sets: 3 Bench Press Reference past weeks for loading. You have 10 sets so attack appropriately, and establish a heavy set for the day. 1c) 25:00 – 28:00 – 3 minute AMRAP: Strict Handstand Push-ups Max reps…focus on clean quality reps. 1d) 33:00 – 45:00 – 3 rounds for Max Reps: 1 minute Double Kettlebell Snatch 53/35 1 minute Double-unders 1 minute Ski/Bike/Row 1 minute Rest Get after the stations and push hard. Focus on your minute recovery window, and being mindful and actively trying to get your heart rate down. Accessory: 2) Monostructural Conditioning – Bike Erg: A – 20 minutes Easy-to-Moderate Warm-up B – 20 minute Test…