Category: Competition

Pre Class: 1) 20 minutes EMOTM: Odd, Rope Climb, Even, Bar Muscle-ups Pick reps that you can maintain. If you are planning on doing this you will need to come in at 10:30 to do so. 2) Low Hang Clean: 5 sets of 2 Deadlift the bar up, then come down to just a few inches off the floor. No dropping the bar between reps. All reps full squat. Rest 2-3 minutes between sets. 3) Halting Jerk: 2 reps EMOTM x 10 minutes Warm-up as needed. Build as heavy as you feel comfortable. The goal should be speed, technique, etc. for these. 4) Pause Front Squats: 5 sets of 3 No bounce. Build as heavy as possible. Rest 90-120 seconds between sets.   Class: 5) AQAP: Run 1 mile 50 Burpee Lateral Bar Hops 30 Shoulder-to-Overhead 155/105 Post Class: 6) Banded Pull Throughs: 3 sets of 15 Rest 90 seconds…

Pre Class: 1) Strict Press: 5 @ 60%, 5 @ 70%, Max Reps @ 80% Warm-up as needed. Rest 2-3 minutes between sets.   Class: 2) Deadlift: 5 @ 60%, 5 @ 70%, Max Reps @ 80% 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, you pause at the top, the hang, no setting the bar dead on the floor. Lastly, be smart with this, only squeeze out the reps that you can keeping good form. 3) Good Morning: 3 sets of 10 Rest 90 seconds between sets. Heavy as possible. 4) 3 rounds AQAP: 10 Power Snatch 115/75 20 Wall Balls 20/14 60 Double-unders Post Class: 5) Reverse Hyper: 3 sets of 20 Rest 90 seconds between sets. Heavy as possible. 6) Sled Drag: 400m Light. Focus on walking through your heels. For results post…

*New strength program starts Monday. Check it out 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), but the effort…

*New strength program starts Monday. Check it out HERE. Pre Class: 1) Front Squat: 5 x 60%, 5 @ 70%, Max Reps @ 80% Warm-up as needed. Rest 90-120 seconds between sets. Go to failure on the last set.   Class: 2) Bench Press: 5 x 60%, 5 @ 70%, Max Reps @ 80% Warm-up as needed. Ret 2-3 minutes between sets. Use a spotter and go to failure on the last set. 3) Dumbbell Bench Press: 3 sets of 12 Rest 90-120 seconds between sets. Heavy as possible. 4) 10 minute AMRAP: 10 Handstand Push-ups 10 Box Jumps 30/24 Post Class: 5) Strict Pull-ups: 50 for time Keep track of total time and attempts to complete. 6) GHD Sit-ups: 3 sets of 20 Rest 90 seconds between sets.   For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

*New strength program starts Monday. Check it out HERE. Pre Class: 1) 20 minutes EMOTM: Odd, Pistol Squats, Even, Push Jerk x 5 reps No more than 5 reps/side/set Pistol Squats. Push Jerk the focus should be on cycling the reps, feel free to add weight as you warm-up and feel comfortable.   Class: 2) Snatch: 1.1.1 Every 90 seconds for 8 sets Start at around 60% of your 1RM build as heavy as you like. All reps are full Squat. Drop the bar and reset between each rep, this is a total of 3 reps. 3) Clean + Jerk: 1.1.1 + 1 Jerk Every 90 seconds for 8 sets Start at around 60% of your 1RM build as heavy as you like. All reps are full Squat. Drop the bar and reset between each rep, this is a total of 3 reps. Perform a Jerk after the 3rd…