Category: Competition

Pre Class: 1) Strict Press: 3 @ 65%, 3 @ 75%, Max Reps @ 85% Warm-up as needed. Rest 2-3 minutes between sets.   Class: 2) Deadlift: 3 @ 65%, 3 @ 75%, Max Reps @ 85% Warm-up as needed. Rest 90-120 seconds between sets. Your max reps set should be done as touch and go, if you are to pause, pause at the hang. Be safe, and be smart. 3) Single Leg Kettlebell Deadlifts: 3 sets 12/side Rest 90 seconds between sets. Ideally don’t let your opposite foot touch down until all 12 reps are done on one side. 4) 12 minute AMRAP: 100m Farmers Carry 70/53 10 Overhead Squats 135/95 1 Rope Climb 15ft Post Class: 5) Reverse Hyper: 3 sets of 20 Rest 90 seconds between sets. Heavy as possible. 6) Plate Pinches: 3 x Max Time Rest 60 seconds between sets. Heavy as possible. 7) L-Sit: Accumulate 2 minutes…

 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) Jerk: 5 sets of 3 Warm-up as needed. Work as heavy as possible. Rest 2-3 minutes between sets. 2) Front Squat: 3 @ 65%, 3 @ 75%, Max Reps @ 85% Warm-up as needed. Rest 90-120 seconds between sets. Go to failure on your Max Reps set.   WOD: 3) Bench Press: 3 x 65%, 3 @ 75%, Max Reps @ 85% Warm-up as needed. Rest 90-120 seconds between sets. Use a spotter and go to failure on your last set. 4) Seated Dumbbell Strict Press: 4 sets of 8 Rest 90-120 seconds between sets. Work as heavy as possible. 5) 3 rounds AQAP: 7 Power Snatch 135/95 14 Burpee Lateral Bar Hops 21 Handstand Push-ups Post Class: 6) Rope Pull-ups: 5 sets of 5-8 reps Rest 90 seconds between sets. 7) GHD Sit-ups: 3 sets of 20 Rest 90 seconds between sets. For results post detailed weights, reps, times, thoughts, etc….

Pre Class: 1) 20 minute EMOTM: Odd, Heavy Wall Ball 30/20, Even, Dumbbell Snatch 1-3/side Wall Ball no more than 10 reps per round. No dropping the Dumbbell, only work as heavy as you can control it down. Alternate sides each rep.  Class: 2) Snatch: 1.1 Every 75 seconds for 10 sets Warm-up as needed. Start around 60% of your 1RM Snatch. Build as heavy as possible. Drop the bar between reps and reset to a perfect starting position (this is 2 reps every 75 seconds). 3) Clean and Jerk: 1.1 Clean + 1 Jerk Every 75 seconds for 10 sets Warm-up as needed. Start around 60% of your 1RM Clean and Jerk. This should be 2 Cleans with a Jerk after the 2nd Clean. Drop the bar between the Cleans and reset your start position. All Cleans should be full Squat, and the Jerk should be a…

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. Work as heavy as possible. 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.   Class: 3) Back Squat: 3 @ 65%, 3 @ 75%, Max Reps @ 85% Warm-up as needed. Ret 90-120 seconds between sets. Last set should be everything you have in the tank. 4) Barbell Lunges: 3 sets 8/side Warm-up as needed. Rest 90-120 seconds between sets….