Category: Competition

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…

WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 30 seconds/side Banded Samson Stretch Station 2 – 20 Alternating Face Down Scorpions Station 3 – 40 Seconds Single-unders Get some blood flowing. Use the Single-unders as an opportunity to work on clean, concise positioning for carry over to your Double-unders. 1b) 13:00 – 28:00 – Every 2:30 x 6 sets: 7 Bench Press Reference last week for loading. Try and start towards the top end of your sets from last week. Build as heavy as deemed fit for the day. 1c) 28:00 – 32:00 – Every 1:00 x 4 sets: 1/direct Walk Hands Around Box (“Box Clock”) Scale to just having your feet on a plate. Can make this more difficult by getting yourself into a stink bug position on the box. Scale as needed based on ability. 1d) 35:00 – 45:00…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5 “Y” Plate Raise 5 Clean Pull 5 Strict Press 5 Overhead Squats Athletes in Move/Power use a PVC pipe for warm-up, those in Sport/Comp use a barbell. 1b) 10:00 – 19:00 – Every 1:30 x 6 sets:  Sets 1-3 (10:00 – 14:30) –  Snatch Pull + High Hang Power Snatch + Above The Knee Power Snatch +Low Hang Power Snatch Sets 4-6 (14:30 – 19:00) – Power Snatch + Power Snatch + Pause Overhead Squat First complex hold onto the bar for all reps. For the second complex drop after the first Power Snatch and reset on the floor going into the second rep. Build as heavy as deemed fit. 1c) 19:00 – 28:00 – Every 1:30 x 6 sets: Sets 1-3 (19:00 – 23:30) – Clean Pull + High Hang Power Clean + Above The…

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 5 Inchworm + Push-up Station 2 – 10 Wall Therapy Squats Station 3 – Easy Cardio Take your time with the Therapy Squats and really focus on maintaining the best position you possibly can. 1b) 10:00 – 25:00 – Every 2:30 x 6 sets: 7 Front Squats Reference last week for loading and work to build a little heavier than last week. 1c) 25:00 – 32:00 – Every 1:00 x 7 sets: 8 Dumbbell/Kettlebell Goblet Pause Lateral Lunges Start with no loading, or even assisted as needed. Pause in the bottom of each rep for 1-2 seconds. We are still looking for full range of motion, hip below knee on these. Alternate sides each rep for a total of 8 reps. 1d) 36:00 – 45:00 – 3 sets of 2:30 ON/:30 OFF: 12…

WOD: 1a) 0:00 – 10:00 – Every 1:00 x 10 sets: Station 1 – 40 seconds Machine/Run Station 2 – 10-20 Lateral Step ups Station 3 – 15-25 Air Squats With Plate Station 4 – 20 Banded Pull Aparts Station 5 – 20 Good Mornings Hit good range of motion on all positions and get your body ready to go. 1b) 15:00 – 25:00 – 7 rounds AQAP: 5 Thrusters 165/115 10/8 Calories Machine or 100m Run Use a loading for the Barbell that is appropriately difficult, it should get hard to perform the 5 Thrusters by the end. 1c) 25:00 – 45:00 – 20 minute AMRAP: 100ft Handstands Walk 300m Run 50 Front Rack Lunges 135/95 300m Run 25 Ring Muscle-ups 300m Run Scale as needed. If you don’t have space for Handstand Walking, accumulate 30 seconds in a freestanding handstand hold as a sub….