Category: Competition

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) Front Squat w/Chains – 40lbs: 5 sets of 3 Warm-up as needed. Rest 90-120 seconds between sets. There should be 20lbs of chain on each side. 2) Front Rack Holds: 3 sets of 30 seconds Rest 60 seconds between sets. Work at 100%+ of 1RM Jerk. Hold this in your Jerk Position, don’t slide back into a Front Squat hold with your hands. Goal is heavier than last week. 3) Push Jerk: 5 sets of 5 Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as possible. Goal is heavier than last week. 4) 20 minutes EMOTM: Odd, 10 Wall Balls 30/20, Even, Handstand Walk If you can’t hit 10 Wall Balls without this being a complete Met-con then scale the reps before you scale the loading. Don’t Handstand Walk more than 50ft per round, if you’re an ace at Handstand Walking then work on Strict HSPU. 5) Strict…

* Mat Will Be Running An Olympic Lifting Class Starting Tonight, Tuesday, the 21st at 6:40 PM Pre Class: 1) Football Bar Bench Press Wide Grip: 5 @ 70%, 5 @ 80%, 2 @ 85%, 3 @ 90%, 1 @ 100% Warm-up as needed. Rest 2-3 minutes between sets. 2) Strict Press: 5 @ 65%, 4 @ 75%, 4 @ 80%, 4 @ 85% Warm-up as needed. Rest 2-3 minutes between sets. 3) Ring Push-ups: 4 sets of 10 Rest 90-120 seconds between sets. Load as heavy as possible. Class: 4) Power Snatch: 1.1.1 Every 90 seconds for 8 sets Warm-up as needed. These should be 3 Power Snatched separated each time by a drop and reset between the reps. The goal is not to Touch and Go. 5) 2 Power Clean + 2 Push Jerk: 1 Complex Every 90 seconds for 8 sets Warm-up as needed. Start at a moderately heavy weight. This should be perform 2 Touch and…

* Long Sleeve T-Shirt Hoodie Order HERE ** Mat Will Be Running An Olympic Lifting Class Starting Next Tuesday, the 21st at 6:40 PM Pre Class: 1) 20 minute EMOTM: Odd, Bar Muscle-ups, Even, 10 Calories Rowed Pick reps you can maintain for all 10 sets. The 10 Calories Rowed should be a hard effort, get your heart rate jacked up, guys should be able to hit that in around 20-25 seconds. 2) Snatch High-Pull: 4 sets of 3 Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them/have them. Only build as heavy as you can maintain getting the bar up to your sternum. The goal for positioning should be shoulders back and in your toes at the top of the pull. Not looking for a “panda” pull. 3) Touch and Go Snatch: 3 sets of 5 Warm-up as needed. Rest 2-3 minutes, or as…

* Long Sleeve T-Shirt Hoodie Order HERE ** Mat Will Be Running An Olympic Lifting Class Starting Next Tuesday, the 21st at 6:40 PM Pre Class: 1) Football Bar Bench Press Wide Grip: 4 @ 75%, 3×4 @ 80% Warm-up as needed. Rest 2-3 minutes between sets. 2) Strict Press: 5 @ 60%, 5 @ 65%, 2×5 @ 70% Warm-up as needed. Rest 2-3 minutes between sets. 3) Snatch: 1 Rep EMOTM x 15 sets Warm-up as needed. Start around 60% of your 1RM, build as heavy as deemed fit, goal is to have as many reps at 80% or higher as possible. 4) Clean and Jerk: 1 Rep Every 90 seconds x 10 sets Warm-up as needed. Start around 60% of your 1RM, build as heavy as deemed fit, goal is to have as many reps at 80% or higher as possible. Class: 5) 20 minute Up Ladder: 1 Rope Climb 15ft 2 Hang Power…