Category: Competition

Pre Class: 1) 20 minutes EMOTM: Odd, Muscle-ups, Even, Heavy Wall Balls Pick reps you can maintain for all 10 sets. If you can’t perform a Ring Muscle-ups work on something to develop them, don’t sub a Bar Muscle-up. 2) Power Clean + Squat Clean: 5 sets Warm-up as needed. Rest 90-120 seconds between sets. Goal is heavier than last week. 3) Behind the Neck Split Jerk: 7 sets of 2 Warm-up as needed. Rest 90-120 seconds between sets. Goal is heavier than last week. 4) Pause Front Squat: 5 sets of 2 No Bounce. Warm-up as needed. Hold for 3 seconds in the bottom. Rest 90-120 seconds between sets. Goal is to be heavier than last week.   Class: 5) 3 rounds AQAP: 800m Run 30 Overhead Squats 95/65 30 Chest-to-bar Pull-ups  Post Class: 6) Hip Thrusts: 4 sets of 8 Rest 90 seconds between sets. Heavy as possible….

Pre Class: 1) Strict Press: 3 @ 65%, 3 @ 75%, Max Reps @ 85% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Additional load added should be added to each set and should be the same as last Friday.   Class: 2) Deadlift: 3 @ 65%, 3 @ 75%, Max Reps @ 85% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Additional load added should be added to each set and should be the same as last Friday. Your Max Reps set should be touch-and-go, no resting the bar on the floor. Be smart and safe with your final set. 3) Single Leg Kettlebell Deadlift: 3 sets of 12/side Warm-up as needed. Rest 90-120 seconds between sets. Heavier than last cycle. 4) 12 minute AMRAP: 9 Toes-to-bar 6 Strict Handstand Push-ups 3 Power Cleans 205/135 Post Class: 5) Farmers Walk: 400m Heavy as…

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) 20 minutes EMOTM: Minutes 1-5, 3 Jerk Balance, Minutes 6-10, 2 Halting Jerks, Minutes 11-20, 1 Jerk Warm-up as needed. Jerk Balance work lift focus on the speed under the bar. Halting Jerks hold each rep for 2 seconds. Split Jerks build as heavy as deemed fit. 2) Front Squat: 3 @ 65%, 3 @ 75%, Max Reps @ 85% + Additional Load Warm-up as needed. Rest 2-3 minutes between sets. Remember additional load is added to each individual set, not to your max, and should be the same that you added last week.   Class: 3) Bench Press: 3 @ 65%, 3 @ 75%, Max Reps @ 85% + Additional Load Warm-up as needed. Rest 2-3 minutes between sets. Remember additional load is added to each individual set, not to your max, and should be the same that you added last week. 4) Seated Dumbbell Strict Press: 4…

Pre Class: 1) 20 minutes EMOTM: Odd, Deficit HSPU, Even, Weighted Pistol Pick a deficit you can hit at least 3 reps on the minute. Weighted Pistols should be done with a Kettlebell, no more than 3 reps/leg/round.   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. 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. 4) 8 minute AMRAP: 800m Run Max Muscle-ups Don’t game the Run, treat it as a max effort, then accumulate as many MU’s as you can in the remainder of the time. Post Class: 5) Hip Extension: 4 sets of 12…