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) 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% +…

* 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% +…

Pre Class: 1) 20 minute EMOTM: Odd, Pull-ups, Even, 3 Heavy Thrusters from Rack Pull-ups no more than 10 reps, focus should be technique, turnover, speed, etc. Thrusters start at a relatively heavy weight build up as heavy as you like, only work as heavy as you can cycle. 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. 3) Jerk Balance: 5 sets of 3 Warm-up as needed. Rest 90-120 seconds between sets. 4) Pause Front Squat: 7 sets of 1 Warm-up as needed. Rest 90-120 seconds between sets. No bounce.  Class: 5) 20 minute AMRAP: 5 Squat Cleans 135/95 10 Shoulder-to-Overhead 135/95 15 Box Jumps 24/20 Post Class: 6) Sled Drag: 400m Light. Focus on walking through your heels. For results post detailed weights, reps, times, thoughts, etc. for all work completed….

Pre Class: 1) Strict Press: 5 @ 60%, 5 @ 70%, Max Reps @ 80% + 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.  Class: 2) Deadlift: 5 @ 60%, 5 @ 70%, Max Reps @ 80% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Your Max Reps should be Touch-and-Go, if you pause, you must pause at the Hang, no pausing at the floor. 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. 3) Good Mornings: 3 sets of 10 Warm-up as needed. Rest 90-120 seconds…

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…