Category: Competition

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Supinated Banded Pull Aparts 10 Scapula Pull-ups 10 Squat Hold + Reach Overhead Get those shoulders warm and active. Focus on maintaining a nice squat position in the bottom of the reach overheads. 1b) 10:00 – 19:00 – Every 1:00 x 9 sets:  Sets 1-4 (10:00 – 14:00) – 3-Position Muscle Snatch (Hi-Hang + Top of the Knee + Floor) Sets 5-8 (14:00 – 18:00) – 1.1.1 Power Snatch + 1 Overhead Squat Set 9 (18:00 – 19:00) – 1 Power Snatch + Max Overhead Squats Use the Muscle Snatches as positional warm-up work. For the Power Snatches perform 3 reps with a drop and reset between reps, perform an Overhead Squat after the final rep. For the last perform the Power Snatch at the heaviest load of the day thus far and finish with…

WOD: 1a) 0:00 – 6:00 – 6 minute AMRAP: 30 seconds/side Banded Lat Stretch 10 Alternating Dynamic Samson Stretch 5 Wall Therapy Squats Take your time with the therapy squats and work for a high quality position. 1b) 11:00 – 26:00 – Every 1:30 x 10 sets: 3 Front Squats Reference last week for loading. You have 10 sets today, so take your time, there is ample opportunity to build into a heavy triple for the day. 1c) 26:00 – 33:00 – Every 1:00 x 7 sets: 4/side Single Arm Front Rack Dumbbell/Kettlebell Bulgarian Split Squat @ Tempo 2.1.2 Scale to a normal Split Squat if this movement pattern is too difficult for you. Hold a single Dumbbell/Kettlebell at the Front Rack position. Perform all reps on 1 side before switching to the other. 1d) 38:00 – 45:00 – AQAP: 20 D-Ball Over the Shoulder 150/100 30…

WOD: 1a) 0:00 – 10:00 – Every 1:00 x 10 sets: Station 1 – 10-16 Box Step-ups Station 2 – Easy Cardio or Run Station 3 – 15 Banded Upright Rows Station 4 – 10 Squat Thrust Station 5 – 20 Glute Bridge-ups Get yourself moving and get warm. 1b) 15:00 – 35:00 – 20 minute AMRAP: 100 Alternating Dumbbell Power Snatch 70/50 50 Burpee Lateral Dumbbell Hops Remaining Time…AMRAP 15 Push-ups 150m Run Work through the Snatches and Burpees, remaining time is spent doing Push-ups and Run. 1c) 36:00 – 45:00 – 9 minute AMRAP: 1 mile Run Max Dumbbell Front Squats 70/50 Scale run as needed so you get at least 1 minute on the Squats. Accessory: 2) Secondary Conditioning – “Naughty Nancy 2.0” – 5 rounds AQAP: 400m Run 15 Overhead Squats 185/125 15 Bar Facing Burpees Get after it. 3) Olympic Lifting – Snatch…

WOD: 1a) 0:00 – 8:00 – 8 minute AMRAP: 5 Inchworm + Push-up 10/side Alternating Toe-ups 15 Kettlebell Romanian Deadlifts Hit your positions and get some blood flowing…really focus on getting those hamstrings and your low back primed and ready. 1b) 13:00 – 27:00 – Every 2:00 x 7 sets: 5 Deadlifts Reference last week for loading and look to build a little heavier. Plenty of sets to work through, so don’t rush yourself into the heavy weights until you’re fully ready. Set the bar dead on the floor every rep. 1c) 28:00 – 34:00 – Every 1:00 x 7 sets: 5 High Box Jumps Start at a moderate height and build as deemed fit. Step down and reset between each jump. 1d) 38:00 – 45:00 – “DT” 5 rounds AQAP: 12 Deadlifts 155/105 9 Hang Power Cleans 155/105 6 Shoulder-to-Overhead 155/105 Scale as needed. Accessory: 2) Secondary…

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…