Category: Competition

Pre Class: 1) Strict Press: 5 @ 70%, 3 @ 80%, Max Reps @ 90% + Max Reps Warm-up as needed. Rest 2-3 minutes between sets. Remember additional load is added to each individual set, nor your max, and should be the same as the last 2 weeks. 2) 20 minute EMOTM: Odd, Deficit HSPU, Even, 3 Overhead Squats Deficit HSPU can be any depth and any rep range, goal should be lower reps though 3-5 and deep as possible. Overhead Squats are out of the rack, start at around 60% of your 1RM, build up as deemed fit.   Class: 3) Deadlift: 5 @ 70%, 3 @ 80%, Max Reps @ 90% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Remember additional load is added to each individual set, not to your max, and should be the same as the last 2 weeks. Your Max…

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…

Pre Class: 1) 3 Jerk Dips + 1 Jerk: 7 sets Warm-up as needed. Build as heavy as possible. 2) Front Squat: 5 @ 70%, 3 @ 80%, Max Reps @ 90% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Remember additional load is added each set. Go to failure.  Class: 3) Bench Press: 5 @ 70%, 3 @ 80%, Max Reps @ 90% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Remember additional load is added to each set. Use a spotter and go to failure on your last set. 4) Close Grip Bench Press: 3 sets of 10 Warm-up as needed. Rest 90-120 seconds between sets. Goal is to be heavier than last cycle. 5) 12 minute AMRAP: 200m Run 10 Toes-to-bar 5 Dumbbell Thrusters 70/50 Extra Work: 6) GHD Sit-ups: 3 sets of 20 Rest 90 seconds between sets. 7) Single Arm Dumbbell…

Pre Class: 1) 20 minute EMOTM: Odd, 5 Cycled STOH, Even Chest-to-bar Pull-ups Start with approximately 60% of your 1RM Push Jerk. Build up as deemed fit, only go as heavy as you can maintain cycling the movement. Pick reps you can maintain for your C2B, don’t shred your hands.  Class: 2) Power Snatch + Hang Squat Snatch + Overhead Squat: Every 90 seconds for 8 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as possible. No dropping the bar between reps. Goal is to build heavier than last week. 3) Power Clean + Hang Squat Clean + Jerk: Every 90 seconds for 8 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as possible. No dropping the bar between reps. Goal is to build heavier than last week 4) 7 minute AMRAP: 100 Double-unders 50 Wall Balls 20/14 Max Muscle-ups…

Pre Class: 1) Hang Muscle Snatch: 5 sets of 3 Warm-up as needed. Rest 90-120 seconds between sets. Goal is to build heavier than last week. Use straps if you need/have them. 2) Snatch Balance: 5 sets of 3 Warm-up as needed. Rest 90-120 seconds between sets. Goal is to build heavier than last week. 3) Snatch: 1 rep EMOTM x 10 sets Start at 60% of your 1RM, build as heavy as you like.  Class: 4) Back Squat: 5 @ 70%, 3 @ 80%, Max Reps @ 90% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Remember your additional load is the same as added the last two weeks and should be added to each set. If you’re comfortable, or have spotter arms, push the Back Squat squat to failure. 5) Barbell Split Squats: 3 sets of 8/side Rest 90 seconds between sets. Goal is to…