Category: Competition

*OLYMPIC CLASS WILL BE CANCELLED THIS FRIDAY @ 3:30 Pre-Class: 1) 20 minutes EMOTM: Odd, Muscle-up, Even, Pistol Squats Keep reps at something you can maintain. If you don’t have  a Ring Muscle-up than work on something that will get you one, don’t sub a Bar Muscle-up. Pistol Squat should be no more than 5 reps/leg/round. If you’ve got a super fast/solid Pistol squat work a variation, i.e. weighted, overhead, etc. Class: 2) Snatch: 1 reps EMOTM for 20 sets Start at approximately 60% of your 1RM Snatch. This is a de-load week, the goal is to not necessarily work heavy, but instead get some really tight, fast, solid lifts in. If you’re feeling on the money though, go for something heavy. While a video for the Clean, like Burgener says in the beginning the mechanics for both the Clean and Snatch are pretty much the same, just a matter…

*Olympic Class will be cancelled this Friday @ 3:30 Pre Class: 1) Snatch: 2×2 @ 70%, 4×1 @ 80% Warm-up as needed. Rest 90-120 seconds between sets. All reps should be full Squat. 2) Clean and Jerk: 2×2 @ 70%, 4×1 @ 80% Warm-up as needed. Rest 90-120 seconds between sets. All reps should be full Squat and Split Jerk.   Class: 3) Front Squat: Establish a 1RM Take as much time, as much rest, and as many attempts to establish a current 1RM. 4) Back Squat: 5 @ 60%, 5 @ 70%, 2×5 @ 75% Warm-up as needed. Rest 90-120 seconds between sets. 5) 3 rounds AQAP: 400m Run 20 Shoulder-to-Overhead 135/95 Post Class 6) Reverse Hyper: 4 sets of 15 Rest 90 seconds between sets. Heavy as possible. 7) Row: 5 x 500m Rest 10 seconds between intervals. Row @ your 2K pace. For results post detailed weights, reps, times, thoughts,…

*WOD PATHS: An Explanation Of Our New Programming Structure HERE Pre Class: 1) 20 minutes EMOTM: Odd, Handstand Push-ups, Even, Wall Balls 30/20 Handstand Push-ups work on standard range of motion and work on speed and turnover. No more than 10 Wall Balls/round. 2) Clean and Jerks: 1 rep EMOTM x 10 sets Full Squat and Split Jerk. Start at around 60% of your 1RM, build as heavy as you like.   Class: 3) AQAP: 500m Row 40 Pull-ups 30 Deadlifts 275/185 500m Row 40 Pull-ups 30 Power Cleans 185/123 500m Row 40 Pull-ups 30 Power Snatch 135/95 Post Class: 4) Ring Dips: 4 sets of 8-15 reps Ideally strict, if you can’t do them strict, then kip. Rest 2 minutes between sets. 5) Pendlay Row: 4 sets of 8 Rest 90 seconds between sets. Heavy as possible. 6) Sled Drag: 400m Light. Focus on walking through your heels. For…

*WOD PATHS: An Explanation Of Our New Programming Structure HERE Pre Class: 1) High Hang Clean: 5 sets of 3 No dropping the bar between reps. Rest 90-120 seconds between sets. Goal is to work heavier than last week. 2) Back Squat: 5 @ 60%, 5 @ 65%, 2×5 @ 70% Warm-up as needed. Rest 90-120 seconds between sets. 3) Front Squat: 5 @ 60%, 5 @ 70%, 5 @ 75%, 5 @ 80% Warm-up as needed. Rest 90-120 seconds between sets.  Class: 4) Bench Press: Establish a 1RM Warm-up as needed. Take as much rest, as many sets, and as many attempts as needed to establish a current 1RM. 5) AQAP: 400m Run 21 Overhead Squats 135/95 3 Legless Rope Climbs 15ft 400m Run 15 Overhead Squats 135/95 2 Legless Rope Climbs 15ft 400m Run 9 Overhead Squats 135/95 1 Legless Rope Climb 15ft Extra Work: 6) Reverse Hyper: 3 sets of…

*WOD PATHS: An Explanation Of Our New Programming Structure HERE Active Recovery: The goal should be as much as possible of the following below. Thanks to CrossFit Invictus for posting this. A.Aerobic Restoration25-40 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…