Category: Competition

* Games Week Schedule HERE. ** Athlete Contracts Due August 1st. Click HERE for more info. Pre Class: 1) 20 minute EMOTM: Odd, Deficit HSPU, Even, GHD Sit-ups Deficit HSPU x 3 reps, do them Strict if able, goal is full depth paralette. GHD Sit-ups up to 10 reps. WOD: 2) Snatch: 1 rep EMOTM x 15 sets Start around 60% of your 1RM and 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) 15-12-9-6-3 – AQAP: Power Cleans 135/95 Burpee Lateral Bar Hops Extra Work: 5) Hip Extension: 3 sets of 30 Rest 90 seconds between sets. 6) Row: 8 x 500m Rest 2 minutes between intervals. Goal is fastest consistent pace. For results post detailed weights, reps, times, thoughts, etc. for all work completed….

* 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. Heavy as possible. 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. 3) Hang Snatch: 1 rep EMOTM x 10 reps Warm-up as needed. Work at 60%>.  Class: 4) Back 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. If comfortable it is encouraged that you push the lifts to failure. 5) Box Step-ups: 3 x 8/side @ 20″ Box Rest 90-120 seconds between sets. Perform all 8 reps on one leg before switching to…

* Games Week Schedule HERE. ** Athlete Contracts Due August 1st. Click HERE for more info. Pre Class: 1) 20 minutes EMOTM: Odd, Ring Rows, Even, Overhead Squat x 3 Ring Rows should be with feet on a 20″ Box. Overhead Squat start around 60″ of your 1RM and go up as deemed fit, do them from a rack. Class: 2) 5 rounds AQAP: 400m Run 30 Box Jumps 24/20 20 Toes-to-bar Post Class: 3) Good Morning: 4 sets of 8 Rest 90 seconds between sets. Heavy as possible. 4) L-Sit: Accumulate 2 minutes Keep track of total time and attempts to complete. 5) Sled Drag: 400m Light. Focus on walking through your heels. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

* Games Week Schedule HERE. ** Athlete Contracts Due August 1st. Click HERE for more info. Pre Class: 1) Strict Press: 5 @ 40%, 5 @ 50%, 5 @ 60% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Additional Load should be weights from Cycle 2 and Cycle 3, it should be the same load as last week. Class: 2) Deadlift: 5 @ 40%, 5 @ 50%, 5 @ 60% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Additional Load should be weights from Cycle 2 and Cycle 3, it should be the same load as last week. Reps should all be Touch-and-Go, no pausing in the bottom. 3) Stiff Leg Deadlifts: 3 sets of 10 Rest 90 seconds between sets. Goal should be heavier than last cycle. 4) 8 minute AMRAP: 4 Muscle-ups 8 Squat Snatch 95/65 12 Shoulder-to-Overhead 95/65 Post Class: 5) Reverse Hyper: 3 sets of 20…

* 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),…