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…

* Regionals T-shirts must be ordered by end of day this Friday, 5/16. Get them HERE. ** Graze CSA. Check out it HERE. Pre Class: 1) Split Jerk: 7 sets of 2 Rest 2-3 minutes between sets. Work at 70% of your 1RM Jerk and up. 2) Front Squat: 5 @ 70%, 3 @ 80%, Max Reps @ 90% Warm-up as needed. Rest 90-120 seconds between sets.   Class: 3) Bench Press: 5 @ 70%, 3 @ 80%, Max Reps @ 90% Warm-up as needed. Rest 90-120 seconds between sets. Use a spotter and go to failure on your Max Reps set. 4) Close Grip Bench Press: 3 sets of 10 Warm-up as needed. Rest 90-120 seconds between sets. Work as heavy as possible. Grip should be considerably narrower than your normal Bench Grip. 5) 12 minute AMRAP: 100m Sled Drag 160/115 10 Power Snatch 135/95 5 Bar Muscle-ups Substitution for Bar Muscle-ups is…

* Regionals T-shirts must be ordered by end of day this Friday, 5/16. Get them HERE. Pre Class: 1) 20 minutes EMOTM: Odd, Handstand Push-ups, Even, Toes-to-bar Pick reps that you can maintain. If you have a solid HSPU, then work to a deficit. These should be Kipping HSPU’s.   Class: 2) Snatch: 1 rep EMOTM x 12 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All lifts should be full Squat. 3) Clean and Jerk: 1 rep EMOTM x 12 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All lifts should be full Squat and Split Jerk. 4) 8 minute AMRAP: 15 Wall Balls 20/14 15 Kettlebell Swings 53/35 This should be unbroken, no questions asked, you should find yourself in a deep dark place on this workout, with your lungs ready to come out your throat,…

Pre Class: 1) 3-Stop Snatch Deadlift: 5 sets of 3 Rest 90-120 seconds between sets. Pause just below the knee, above the knee, at the high hang and then stand to extension. Repeat the motions back down, don’t drop the bar, don’t go limp on the way down, hold your tension and pause at each position. Goal is to work heavier than last week. 2) Hi-Hang Snatch: 1 rep EMOTM x 10 sets Warm-up as needed. Start around 60% of your Hang Snatch, build as heavy as you like, but the focus is on speed and movement quality, keeping the bar at the high hang. Goal is to work heavier than las week.   Class: 3) Back Squat: 5 @ 70%, 3 @ 80%, Max Reps @ 90% Warm-up as needed. Rest 90-120 seconds between sets. Go for it on the last set. If you’re comfortable ditching the bar, go…

Pre Class: 1) 20 minutes EMOTM: Odd, Pistol Squats, Even Strict Handstand Push-ups Pick reps you can maintain over the course of the 10 sets. No more than 5 Pistols/leg/round. 2) Low Hang Clean: 5 sets of 2 Ret 2-3 minutes between sets. No dropping the bar between reps. Set is initiated by coming to the top of a Deadlift, then coming down 3-4″ off the floor. Goal is heavier than last week. 3) Halting Jerk: 2 reps EMOTM x 10 sets Warm-up as needed. Build as heavy as possible. Hold the pause for 2 seconds on each rep. Goal is heavier than last week. 4) No Bounce Pause Front Squat: 5 sets of 3 Rest 90-120 seconds between sets. Goal is heavier than last week.   Class: 5) AQAP: 100 Calories Rowed or 1 mile Run 80 Wall Balls 20/14 60 Chest-to-bar Pull-ups 40 Kettlebell Swings…