Category: Competition

* There will be no CrossFit Kids class this Saturday, the 12th 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…

Pre Class: 1) Front Squat: 3 @ 65%, 3 @ 75%, Max Reps @ 85% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Last set should ideally be to failure. This is a start of our 3rd cycle, your additional load should be the load you added for the 2nd cycle, plus a little bit more based on your performance through cycle 2. 2) Jerk: 1 Rep EMOTM x 20 sets Start at around 60% of your 1RM. Build as heavy as you like. Class: 3) Bench Press: 5 @ 70%, 3 @ 80%, Max Reps @ 90% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Last set should ideally be to failure. This is a start of our 3rd cycle, your additional load should be the load you added for the 2nd cycle, plus a little bit more based on your performance through…

Pre Class: 1) 20 minutes EMOTM: Odd, Single Arm DB Overhead Squats 5 reps, Even, 5 Burpee Over Box 30/24 Alternate DB OHS side each round, you should finish with a total of 25 reps/side. Play with the different styles of Burpee Over Box to find which is most efficient. Class: 2) 3-Postition Snatch: Every 2 minutes for 8 sets This will go as High Hang, Above the Knee, Off the Floor. No Dropping the bar between reps. Rep off the floor should be touch-and-go, no stopping. All reps should be full squat. 3) 3-Position Clean + 1 Jerk: Every 2 minutes for 8 sets This will go as a High Hang, Above the Knee, Off the Floor, and then a Split Jerk. No dropping the bar between reps. Rep off the floor should be touch-and-go. All Cleans are full Squat. 4) 10 minute AMRAP: 200m Run 10 Toes-to-bar Post Class: 5) Single Leg…

Pre Class: 1) Snatch Push Press: 5 sets of 3 Warm-up as needed. Rest 90-120 seconds between sets. Heavier than last week. 2) Tempo Snatch Deadlift: 3 sets of 3 @ 110%+ of Max Snatch Warm-up as needed. Rest 90-120 seconds between sets. Tempo should be 2 seconds up, 1 second pause, 2 seconds down. 110% is goal weight, if you can’t maintain proper positioning bring the load down as deemed appropriate. Use straps if you have them/need them. Heavier than last week. 3) Snatch: 1 rep EMOTM x 10 sets Warm-up as needed. Start at approximately 60% of your 1RM, build as heavy as deemed fit.  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 and Cycle 3, it should be the same load as last week….

Pre Class: 1) 20 minute EMOTM: Odd, 5 Cycled Push Jerk, Even, Chest-to-bar Pull-ups For the Push Jerk start around 60% of your 1RM, build as heavy as you like. Pick reps for the Chest-to-bars that you can maintain. 2) Clean Pulls: 4 sets of 3 @ 100% + Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them/have them. Work heavier than last week. 3) Jerk Balance: 5 sets of 3 Warm-up as needed. Rest 90-120 seconds between sets. Work heavier than last week. 4) Pause Front Squat: 7 sets of 1 Warm-up as needed. Rest 90-120 seconds between sets. No bounce. Work heavier than last week.  Class: 5) 3 rounds – 5 minutes WORK – 2 minutes REST – AMRAP: 10 Push-ups 15 Kettlebell Swings 70/53 30 Double-unders Extra Work: 6) Sled Drag: 400m Light, focus on walking through your heels and on posterior chain activation. For…