Category: Competition

* Holiday Schedule. Thursday July 3rd, last class of the day will be Noon, no evening classes. There will be one (1) class at 9 AM on Friday, July 4th. Pre Class: 1) Strict Press: 3 @ 65%, 3 @ 75%, Max Reps @ 85% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. 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. If you would like to make up your Strict Press and Deadlifts, come in early today, you can show-up as early as 8 AM to get your lifts in before the Met-con. 2) Deadlift: 3 @ 65%, 3 @ 75%, Max Reps @ 85% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. This is a…

* Holiday Schedule. Thursday July 3rd, last class of the day will be Noon, no evening classes. There will be one (1) class at 9 AM on Friday, July 4th. 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…

* Holiday Schedule. Thursday July 3rd, last class of the day will be Noon, no evening classes. There will be one (1) class at 9 AM on Friday, July 4th. 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) 20 minutes EMOTM: Minutes 1-5, 3 Jerk Dips @ 100%+ of Max Jerk, Minutes 6-10, 3 Push Press, Minutes 11-20, 1 Split Jerk On each movement load based on feel, goal is not necessarily to max out, use each movement to prep you for the following movement. Class: 3) Bench Press: 3 @ 65%, 3…

* Holiday Schedule. Thursday July 3rd, last class of the day will be Noon, no evening classes. There will be one (1) class at 9 AM on Friday, July 4th. Pre Class: 1) 20 minutes EMOTM: Odd, Pistol Squats, Even, Strict Handstand Push-ups Pistol Should be no more than 5 reps/side. Handstand Push-ups should be no more than 5 reps, if you can do 5 reps easy and consistently work to a Deficit. 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…

* Holiday Schedule. Thursday July 3rd, last class of the day will be Noon, no evening classes. There will be one (1) class at 9 AM on Friday, July 4th. 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: 3 @ 65%, 3 @ 75%, Max Reps @ 85% +…