Category: Competition

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 10 Cat/Cow 15 Banded Good Morning 5/side Bird Dog 10 Empty Barbell Deadlift or Kettlebell Deadlifts Take your time and get things moving and your low back and hamstrings primed and ready to go. 1b) 12:00 – 27:00 – Every 3:00 x 5 sets: 10 Set Dead Deadlifts Warm-up as needed. Start around 60% of your 1RM. Perform these set dead on the floor each rep. The goal should be to maintain trunk position through the entire descent of the movement and holding position as you meet the floor so you don’t have to reset your hips and back every rep…learn how to hold your trunk position through the entire range of motion. Build as heavy as deemed fit for the day, or pick a difficult weight and perform straight sets. 1c) 27:00 – 32:00 – Every…

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…

WOD: 1a) 0:00 – 9:00 – Every 1:30 x 6 sets: Sets 1-3 (0:00 – 4:30) – 10/8 Cals Cardio + 20 Second Plank Hold Sets 4-6 (4:30 – 9:00) – 10 Scapula Push Ups With Shoulder Plank Tap + 10 Banded Face Pull (Band Attached Down Low) + 10 Air Squats Pick up the pace through each round and get yourself moving and warm. 1b) 12:00 – 27:00 – Every 3:00 x 5 sets: 10 Bench Press Warm-up as needed. You should be looking to start around 60-70% of your 1RM. Build as deemed fit, or pick a difficult load and try to perform straight sets through for all 5 sets. If you’re looking for additional work during the rest period perform 1 minute of Bodyweight Box Step-ups @ 24/20. 1c) 30:00 – 45:00 – 15 minute AMRAP: 10 Strict Deficit Handstand Push-ups 3/2″ 10…

WOD: 1a) 0:00 – 6:00 – 6 minute AMRAP: 5 Scapula Pull ups 10 Banded Upright Rows 5 Snatch Grip Deadlifts 5 Push Press Take your time and hit your positions. Athletes in Move/Power warm-up with a PVC Pipe, those in the Sport/Competition use a Barbell. 1b) 10:00 – 20:00 – Every 1:00 x 10 sets: Sets 1-5 (10:00 – 15:00) – Muscle Snatch + Snatch Push Press Sets 6-10 (15:00 – 20:00) – Power Snatch w/Pause in Catch + Snatch Push Jerk Warm-up as needed. Start around 60% of your 1RM and build as deemed fit. Both the Push Press and Push Jerk are from behind the Neck. Hold the “catch” on the Power Snatch for 2-3 seconds. 1c) 20:00 – 30:00 – Every 1:00 x 10 sets: Sets 1-5 (20:00 – 25:00) – Muscle Clean + Push Press Sets 6-10 (25:00 – 30:00) –…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5/side Single Leg Glute Bridge Up  w/Pause 10 Alternating Squat Hold + Reach Overhead 5 Box Jump, Step Down Take your time and get things firing and opened up. 1b) 10:00 – 25:00 – Every 3:00 x 5 sets: 10 Front Squats Warm-up as needed. Start around 60% of your 1RM and build as heavy as deemed fit. 1c) 25:00 – 32:00 – Every 1:00 x 7 sets: 5/side Back Rack Split Squat @ Tempo (0-3-0) Load as deemed fit, focus on tempo first and foremost, holding the bottom for 3 seconds on each rep. Perform all reps on 1 side before switching to the other. 1d) 36:00 – 45:00 – 21-15-9 – AQAP: Burpee Box Jump 30/24 Sumo Deadlift High-Pull 135/95 Scale as needed. Accessory: 2) Secondary Conditioning – Bike Erg: 5 sets of 1 minute Max Calories…