Category: Competition

Pre Class: 1) Strict Press: 5 @ 70%, 3 @ 80%, Max Reps @ 90% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Additional Load should be weights from Cycle 2, Cycle 3 and now Cycle 4.  2) 20 minute EMOTM: Odd, 1 Rope Climb 20ft, Even, Deficit Kipping HSPU Goal on the Rope Climbs should be technique not speed, i.e. as few pulls as possible. HSPU no more than 6 reps/round, goal is full depth Paralette. Class: 3) Deadlift: 5 @ 70%, 3 @ 80%, Max Reps @ 90% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Additional Load should be weights from Cycle 2, Cycle 3 and now Cycle 4. Last set should be Touch-and-Go, if you are to pause, you must pause at the Hang position. 4) Hip Thrusts: 4 sets of 8 Rest 90 seconds between sets. Goal is heavier than…

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…

Pre Class: 1) Front Squat: 5 @ 70%, 3 @ 80%, Max Reps @ 90% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Additional Load should be weights from Cycle 2 ,Cycle 3 and now Cycle 4. Push the last set to failure. 2) Split Jerk: 1 Rep EMOTM x 20 sets Warm-up as needed. Start around 60% of your 1RM, build as heavy as possible. It is encouraged if not using Jerk Blocks that you get comfortable bring the bar down to the back of the neck after your rep.   WOD: 3) Bench Press: 5 @ 70%, 3 @ 80%, Max Reps @ 90% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Additional Load should be weights from Cycle 2 ,Cycle 3 and now Cycle 4. Use a spotter and push to failure, ideally use your spotter to help perform a…

Pre Class: 1) 20 minute EMOTM: Odd, Strict Handstand Push-ups, Even, 10 Russian Kettlebell Swings Strict HSPU should be no more than 5 reps, if you have that easily than work to a deficit. Russian Swings should be as heavy as possible. WOD: 2) Snatch: 1 Rep EMOTM x 15 minutes Start around 60% of your 1RM. Build as heavy as deemed fit. All reps should be full squat. 3) Clean and Jerk: 1 Rep EMOTM x 10 sets Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full Squat and Split Jerk. 4) 8 minute AMRAP: 8 Chest-to-bar Pull-ups 8 Box Jumps 30/24 8 Burpees Post Class: 5) Hip Extension: Tabatta 8 x :20/:10 Max Reps. If you can keep track of reps for each round. 6) Hollow Position: Accumulate 3 minutes Keep track of total time and attempts to complete. 7) Run: 6 x 400m Rest 2…

Pre Class: 1) Overhead Squat: 5 sets of 3 Warm-up as needed. Rest 90-120 seconds between sets. Goal is heavier than last week. 2) Snatch Pull: 3 sets of 3 Warm-up as needed. Rest 90-120 seconds between sets. Should be done at 100%+ of your 1RM Snatch. Use straps if you need/have them. Goal is heavier than last week. 3) Hang Snatch: 1 rep EMOTM x 10 reps Warm-up as needed. Work at 60%>. Class: 4) Back Squat: 5 @ 70%, 3 @ 80%, Max Reps @ 90% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Additional Load should be weights from Cycle 2 ,Cycle 3 and now Cycle 4. If comfortable it is encouraged that you push the lifts to failure. 5) Barbell Split Squats: 3 x 8/side Rest 90-120 seconds between sets. Perform all reps on one leg before switching to the other. Goal is heavier than last…