Category: Competition

* Progenex Order is being Placed Next Week. Get your Order in HERE! Pre Class: 1) 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. 2) Touch and Go Snatch: 3 sets of 5 Warm-up as needed. Rest 2-3 minutes, or as needed between sets. Goal should be to hit a max effort set of 5, your other 2 sets should be as close to this set as possible. Use straps if you need them/have them. Class: 3) Back Squat: 8 @ 65%, 6 @ 75%, 4 @ 85%, 4 @ 90% Warm-up as needed. Rest…

* Progenex Order is being Placed Next Week. Get your Order in HERE! WOD: 1) Football Bar Bench Press Wide: 8 @ 65%, 8 @ 70%, 8 @ 75%, 8 @ 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) 3 rounds AQAP: 250m Row Rest 1 minute 500m Row Rest 2 minutes 750m Row Rest 3 minutes Goal is hard, but maintainable efforts, don’t try and PR your 500m the first round and then snail through the rest of the sets. 4) Strict Pull-ups: 4 sets of Max Reps Rest 3 minutes between sets. 5) Hollow Position: Accumulate 3 minutes Keep track of total time and attempts to complete. 6) Sled Drag: 400m Light. Focus on walking through your heels. For results post detailed weights, reps, times, thoughts, etc….

*Bring a Friend Workout Friday, October 3rd at 5:45 PM Pre Class: 1) Power Snatch: 1 Rep EMOTM x 15 sets Warm-up as needed. Start around 60% of your 1RM Power Snatch. Build as heavy as deemed fit, but the goal is not to max out unless your feeling really good. Work to accumulate as many reps at 80-90% as possible. 2) Power Clean + Push Jerk: 1 Rep Every 90 seconds x 10 sets Warm-up as needed. Start around 60% of your 1RM Power Clean/Push Jerk whichever is lower of the two. Build as heavy as deemed fit, but the goal is not to max out unless your feeling really good. Work to accumulate as many reps at 80-90% as possible. WOD: 3) Back Squat: 8 @ 65%, 8 @ 70%, 8 @ 75%, 8 @ 80% Warm-up as needed. Rest 90-120 seconds between sets. 4) Front Squat: 5 @…

*Bring a Friend Workout Friday, October 3rd at 5:45 PM 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…

*Bring a Friend Workout Friday, October 3rd at 5:45 PM ** If you are planning on following this programming please make sure you come in and make time to do this in the back room so you’re not disrupting class. WOD: 1) Front Squat: 7 sets of 1 Warm-up as needed. Rest 90-120 seconds between sets. The goal is not necessarily to go for a PR, in fact only go for a PR if you’re feeling like a beast. Otherwise the lifts should all be at 85% or heavier. 2) 20 minute EMOTM: Odd, Muscle-ups, Even, Pistol Squats Pick reps you can maintain for all 10 sets. Work on any variation of a Pistol Squat, no more than 5 rep/side/round. 3) Ring Rows: 4 sets of 8-10 reps Rest 90-120 seconds between sets. Feet on a 20″ Box. Add load as able. 4) Single Arm Dumbbell Rows: 4…