Category: Competition

*Bring a Friend Workout Friday, October 3rd at 5:45 PM Pre Class: 1) Football Bar Bench Press Wide Grip: 8 @ 65%, 8 @ 70%, 6 @ 80%, 6 @ 85% Warm-up as needed. Rest 2-3 minutes between sets. 2) Strict Press: 5 @ 70%, 5 @ 75%, 5 @ 80%, 5 @ 85% Warm-up as needed. Rest 2-3 minutes between sets. 3) Bar Dips: 4 sets of 4 Rest 90-120 seconds between sets. Heavy as possible. Class: 4) Snatch: 1 Rep EMOTM x 15 sets Start around 60% of your 1RM. Build as heavy as you’d like, the goal today should be as many lifts at 80% as possible, if you’re feeling good push heavy, but don’t go heavy unless your lifts are feeling dialed. 5) Clean and Jerk: 1 Rep Every 90 seconds x 10 sets Start around 60% of your 1RM. Build as heavy as you’d like,…

* Pure Pharma Products why you should take them and how to order HERE **Bring a Friend Workout Friday, October 3rd at 5:45 PM *** This is you first de-load week, treat it as such. Don’t add extra stuff in, if you been following this programming it is a lot, you’re body can probably use a break, do what is programmed, no more. 1) Back Squat: 8 @ 65%, 8 @ 70%, 6 @ 80%, 6 @ 85% Warm-up as needed. Rest 90-120 seconds between sets. 2) Front Squat: 5 @ 70%, 5 @ 75%, 5 @ 80%, 5 @ 85% Warm-up as needed. Rest 90-120 seconds between sets. 3) 3 rounds AQAP: 400m Run 21 Toes-to-bar 12 Power Cleans 155/105 Post Class: 4) Good Morning: 4 sets of 6 Rest 90 seconds between sets. Heavier than last week. 5) Sled Drag: 6 x 50m Rest 60 seconds between sets….

* Pure Pharma Products why you should take them and how to order HERE **Bring a Friend Workout Friday, October 3rd at 5:45 PM Pre Class: 1) Football Bar Bench Press Wide Grip: 10 x 60%, 10 @ 65%, 8 @ 70%, 8 @ 75% Warm-up as needed. Rest 2-3 minutes between sets. If you don’t have a Football Bar go with a narrowish grip (pointer finger on the knurling) normal Bench Press. 2) Strict Press: 5 @ 60%, 5 @ 65%, 2×5 @ 70% Warm-up as needed. Rest 2-3 minutes between sets. 3) Touch and Go Power Snatch: 5 reps Every 2 minutes for 7 sets Warm-up as needed. Start around 60-70% of your 1RM Power Snatch. If your hands are beat up use straps if you have them. Build as heavy as deemed fit. 4) 4 +/- Power Cleans and 4 +/- Push Jerks: 1 Complex Every 3 minutes for…

* Pure Pharma Products why you should take them and how to order HERE **Bring a Friend Workout Friday, October 3rd at 5:45 PM Pre Class: 1) Halting Jerk: 4 sets of 5 Warm-up as needed. Rest 90-120 seconds between sets. No blocks, this should be more technique focused, so keeps the lifts clean and bring the bar back down to the rack position each rep. Hold the bottom of each dip for 3 seconds. Goal is heavier than last week. 2) Deficit Clean Deadlift: 4 sets of 3 Warm-up as needed. Rest 90-120 seconds between sets. Work at 100%+ of your 1RM Clean. Use straps if you need them/have them. Deficit should be about 2″ (Olympic 45lb Competition Bumper). Make sure you trace the movement pattern of a Clean when doing these, don’t just perform a normal Deadlift, and put the bar back down in the same way…

* Pure Pharma Products why you should take them and how to order HERE **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…