Category: Competition

Pre Class: 1) Hang Muscle Snatch: 5 sets of 3 Warm-up as needed. Rest 90 seconds between sets. Build heavier than last week. Use straps if you need them/have them. 2) Snatch Balance: 5 sets of 3 Warm-up as needed. Rest 90 seconds between sets. Build heavier than last week. 3) Snatch: 1 rep EMOTM x 10 sets Start at 60% of your 1RM. Build as heavy as deemed fit. Class: 4) Back Squat: 3 @ 65%, 3 @ 75%, Max Reps @ 85% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Additional load should be the same weight you added to your Back Squats last week and is added to all 3 sets. https://www.youtube.com/watch?v=wa_edowfYzs 5) Barbell Lunges: 3 sets of 8/side Warm-up as needed. Rest 90-120 seconds between sets. Goal is to go heavier than last cycle. Alternate reps each leg. 6) AQAP: 10, 8, 6, 4,…

* Goodbye Trevor HERE ** Wendler Program. Thoughts for Success HERE *** Memorial Day Week Schedule HERE **** Note for those following Comp programming, there is no 10:30 class today, you must come in early to do the work. Pre Class: 1) 20 minutes EMOTM: Odd, Muscle-ups, Even, Handstand Push-ups Pick reps that you are able to maintain over the course of all 10 sets. If you don’t have a Ring Muscle-up, don’t sub a Bar Muscle-up, work on a piece of the Ring Muscle-up. 2) Power Clean + Squat Clean: 5 sets Warm-up as needed. Rest 90-120 seconds between sets. Establish a Max for the day. Reps should be Touch-and-Go, no dropping the bar from the Power Clean to the Squat Clean. 3) Behind the Neck Jerk: 7 sets of 2 Warm-up as needed.Rest 90-120 seconds between sets. Heavy as possible. 4) Pause Front Squat: 5 sets of 2 Warm-up as needed. Rest…

* Goodbye Trevor HERE ** Wendler Program. Thoughts for Success HERE *** Memorial Day Week Schedule HERE Pre Class: 1) Strict Press: 5 @ 60%, 5 @ 70%, Max Reps @ 80% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Add additional load based on your last cycle. Additional load should be added to each set, not to your max.   Class: 2) Deadlift: 5 @ 60%, 5 @ 70%, Max Reps @ 80% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Add additional load based on your last cycle. Additional load should be added to each set, not to your max. Your max reps set should be touch and go, no setting the bar dead on the floor. 3) Good Morning: 3 sets of 10 Warm-up as needed. Rest 90-120 seconds between sets. Heavy as possible. 4) “Randy”- AQAP: 75 Power Snatches 75/53 Post Class: 5) Reverse Hyper: 3 sets…

* Goodbye Trevor HERE ** Wendler Program. Thoughts for Success HERE *** Memorial Day Week Schedule HERE 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),…

* Goodbye Trevor HERE ** Wendler Program. Thoughts for Success HERE *** Memorial Day Week Schedule HERE Pre Class: 1) Front Squat: 5 @ 60%, 5 @ 70%, Max Reps @ 80% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Add additional load to each set based on your results from the last cycle. Weight added should be the same across the board.   Class: 2) Bench Press: 5 @ 60%, 5 @ 70%, Max Reps @ 80% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Add additional load to each set based on your results from the last cycle. Weight added should be the same across the board. 3) Dumbbell Bench Press: 3 sets of 8-12 reps Warm-up as needed. Rest 90-120 seconds between sets. The goal is to shoot for 12 reps, but don’t be afraid to push the weight a bit and get a set…