Category: Competition

* Competitors Training Sessions HERE Reminder there is no 5:45 PM Class Tonight ** Winter Throwdown Volunteer Sign-up HERE *** Fall/Winter Schedule Changes/Closings HERE Pre Class: 1) Behind the Neck Jerk: 5 sets of 2 Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as possible. Goal is heavier than last week. 2) 2-Stop Clean Pull: 4 sets of 3 Warm-up as needed. Rest 90-120 seconds between sets. Pause below the knee for 3 seconds and above the knee for 3 seconds then finish your pull. Use straps as needed. Goal is heavier than last week. 3) Hang Clean: 5 sets of 2 Warm-up as needed. Rest 2-3 minutes between sets. No dropping the bar between reps. Build as heavy as possible. Goal is heavier than last week. Class: 4) Back Squat: 5 @ 60%, 5 @ 65%, 2×5 @ 70% Warm-up as needed. Rest 90-120 seconds between sets. 5) Front Squat: 5 @ 60%, 5 @…

* Competitors Training Sessions HERE ** Winter Throwdown Volunteer Sign-up HERE *** Fall/Winter Schedule Changes/Closings 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),…

* Competitors Training Sessions HERE ** Winter Throwdown Volunteer Sign-up HERE *** Fall/Winter Schedule Changes/Closings HERE WOD: 1) Pause Back Squat: 5 sets of 2 Warm-up as needed. Build as heavy as possible. Hold the bottom of each rep for 3 seconds, NO BOUNCE. Rest 2-3 minutes between sets. 2) Jerk Dips: 3 sets of 3 Warm-up as needed. Rest 60 seconds between sets. Make sure you maintain a Jerk Grip on the bar. These should be done at 100%+ of your 1RM Jerk. 3) Jerk: 1 Rep EMOTM x 20 sets Start around 60-70-% of your 1RM. Build as heavy as possible. 4) 20 minute EMOTM: Odd, Chest-to-bar Pull-ups, Even, Weighted Alternating Pistol Squats Pick rep counts you can maintain for all 10 sets. 5) Strict Ring Pull-ups: 4 sets of 8-10 reps Add load as able. Rest 90-120 seconds between sets. 6) Double Bent Over Dumbbell Row: 3 sets of 10…

* Competitors Training Sessions HERE ** Winter Throwdown Volunteer Sign-up HERE *** Fall/Winter Schedule Changes/Closings HERE Pre Class: 1) Football Bench Wide Grip: 5 @ 60%, 3 @ 70%, 2 @ 80%, 2 @ 90%, 1 @ 95%, 1 @ 103% Warm-up as needed. Rest 90-120 seconds between sets.  2) Strict Press: 5 @ 60%, 5 @ 70%, 2×5 @ 75% Warm-up as needed. Rest 90-120 seconds between sets. 3) Ring Dips: 4 sets of 6 Rest 90-120 seconds between sets. Heavy as possible. WOD: 4) Power Snatch: 1 Rep EMOTM x 15 sets Start at 60% of your 1RM build as heavy as deemed fit. 5) Power Clean + Push Jerk: 1 Rep EMOTM x 15 sets Start at 60% of your 1RM build as heavy as deemed fit. 6) AQAP: 50 Kettlebell Swings 70/53 30 Power Cleans 135/95 50 Kettlebell Swings 70/53 Post Class: 7) GHD Sit-ups: 3 sets of 30 Rest 90 seconds between…

* Competitors Training Sessions HERE ** Winter Throwdown Volunteer Sign-up HERE *** Fall/Winter Schedule Changes/Closings HERE Pre Class: 1) 20 minute EMOTM: Odd, Toes-to-bar, Even, 5 High Box Jumps Pick a rep range you can maintain for the Toes-to-bar, no more than 10 reps/round. Box Jumps should not be rebounded, reset between each rep. 2) Deficit Snatch Deadlift: 4 sets of 3 Warm-up as needed. Rest 90-120 seconds. Deficit should be 2″. Use straps. Should be working around 100% of your 1RM Snatch. Goal for this though is positioning over loading. Goal is heavier than last week. 3) 3-Position Snatch: 5 sets Warm-up as needed. Rest 2-3 minutes between sets. Hi-Hang, Above the Knee, Floor. All full Squat. Use straps if you have them/need them. Goal is heavier than last week. WOD: 4) Back Squat: 5 @ 60%, 3 @ 70%, 2 @ 80%, 2 @ 90%, 1 @ 95%, 1 @ 103% Warm-up as needed….