Category: Competition

* Games Week Schedule HERE. ** Athlete Contracts Due August 1st. Click HERE for more info. 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: 3 @ 65%, 3 @ 75%, Max Reps @ 85% + 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 Lunges: 3 x 8/side Rest 90-120 seconds between sets. Alternate legs each repetition. Goal is heavier…

* Games Week Schedule HERE. ** Athlete Contracts Due August 1st. Click HERE for more info. Pre Class: 1) Jerk Dips: 4 sets of 3 Warm-up as needed. These should be at 110% of your 1RM Jerk and up. Rest 60 seconds between sets. 2) 20 minute EMOTM: Odd, Pistol Squats, Even, 5 Cycle Push Jerk Pistol Squats no more than 5/side. If they are easy for you, work on some variation. Push Jerk start around 60% of your 1RM, build as heavy as deemed fit. 3) Hang Clean + Clean: 5 sets Warm-up as needed. Rest 90-120 seconds between sets. Heavy as possible. 5 working sets. 4) Pause Back Squat: 4 sets of 3 Warm-up as needed. Rest 90-120 seconds between sets. Hold the bottom for 3 seconds on each rep.  WOD: 5) 4 rounds AQAP: 10 Strict Handstand Push-ups 20 KB Swings 70/53 30 Wall Balls 20/14 400m Run Post Class: 6) Hip…

* Games Week Schedule HERE. ** Athlete Contracts Due August 1st. Click HERE for more info. Pre Class: 1) Strict Press: 5 @ 60%, 5 @ 70%, Max Reps @ 80% + 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.    Class: 2) Deadlift: 5 @ 60%, 5 @ 70%, Max Reps @ 80% + 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. Your last set should be touch-and-go reps, no resting in the bottom, if you’re going to pause, you must pause at the hang. 3) Good Morning: 3 sets of 10 Rest 90 seconds between sets. Goal is heavier than last cycle. 4) AQAP: 15 Power Snatch 115/75 15 Chest-to-bar Pull-ups 400m Run 12 Power Snatch 115/75 12 Chest-to-bar Pull-ups 400m Run 9…

* Games Week Schedule HERE. ** Athlete Contracts Due August 1st. Click HERE for more info. 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),…

* Games Week Schedule HERE. ** Athlete Contracts Due August 1st. Click HERE for more info. Pre Class: 1) Front Squat: 5 @ 60%, 5 @ 70%, Max Reps @ 80% + 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.  Class: 2) Bench Press: 5 @ 60%, 5 @ 70%, Max Reps @ 80% + 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 the reps to failure, ideally do a negative to cap off your set. 3) Dumbbell Bench Press: 3 sets of 8-12 reps Warm-up as needed. Rest 90-120 seconds between sets. Goal is heavier than last cycle. 4) 10 minute AMRAP: 5 Muscle-ups 15 Toes-to-bar 45 Double-unders Post Class: 5) Strict Chin-ups: 5 sets of 5 Rest 2…