Category: Competition

* Olympic Lifting class will be cancelled this Friday, the 11th. It will be back on the following week. **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…

*WOD PATHS: An Explanation Of Our New Programming Structure HERE Pre Class: 1) Behind the Neck Jerk: 15 sets EMOTM x 1 Rep Work whatever grip you prefer, Snatch Grip, or Normal Grip. Start at approximately 60% of your 1RM Jerk, build as heavy as possible, depending on your comfort with the movement you may be able to move more weight than from the Front Rack.   Class: 2) Bench Press: 5-3-3-2-2-2-20 Warm-up as needed. Build as heavy as possible on each set. Rest 2-3 minutes between sets. For the 20 rep set, go to failure, regardless of how many reps it is, would much rather see you finish out at 15 reps than 30, so pick your weight appropriately. 3) AQAP: 50 Wall Balls 30/20 25 Hang Power Cleans 225/155 10 Rope Climbs 15ft Post Class: 4) Handstand Push-ups: 10 minutes EMOTM These should be normal HSPU, focus…

*WOD PATHS: An Explanation Of Our New Programming Structure HERE  Pre Class: 1) 20 minutes EMOTM: Odd, Muscle-ups, Even, Shoulder-to-Overhead x 5 reps Muscle-ups pick a rep range you can maintain. This is a Ring Muscle-up, if you don’t have one, don’t do a Bar Muscle-up, work on something that will get you to a Ring Muscle-up. Shoulder-to-Overhead should ideally be Push Jerks, feel free to increase load through the 10 rounds, a good starting weight should be 60-70% of your 1RM Push Jerk.   Class: 2) Snatch Balance: 5 sets of 3 Goal should be to work with heavier loads than last week. Build as heavy as able. Rest 90-120 seconds between sets. Focus on catching the bar as low as possible, this shouldn’t be a Push Jerk to Overhead Squat. https://www.youtube.com/watch?v=U-PkTCZv3no 3) Snatch: 10 sets EMOTM x 1 Rep Start at 60% of your 1RM. Build as…

*WOD PATHS: An Explanation Of Our New Programming Structure HERE Pre Class: 1) Snatch: 2×2 @ 60%, 1×2 @ 70%, 2×1 @ 80%, 2×1 @ 85%, 4×1 @ 90% Warm-up as needed. Rest 90-120 seconds between sets. All lifts full squat. 2) Clean and Jerk 2×2 @ 60%, 1×2 @ 70%, 2×1 @ 80%, 2×1 @ 85%, 4×1 @ 90% Warm-up as needed. Rest 90-120 seconds between sets. All lifts full squat and Split Jerk.   Class: 3) Back Squat: 5 @60%, 5 @ 65%, 5 @ 70%, 5 @ 75% Warm-up as needed. Rest 90-120 seconds between sets.  4) Front Squat: 5 @ 60%, 5 @ 65%, 2×5 @ 70% Warm-up as needed. Rest 90-120 seconds between sets.  https://www.youtube.com/watch?v=ekA1jW2FHXA 5) 15-12-9 – AQAP: Thrusters 135/95 Jump Over the Box 30/24 Post Class: 6) Pistol Squats: 4 sets of 10 Alternating Rest 90 seconds between sets. Focus should be on speed….

*WOD PATHS: An Explanation Of Our New Programming Structure HERE WOD: 1) 20 minutes EMOTM: Odd, 1 x Rope Climb 15ft, Even, Handstand Push-ups Pick a rep count you can maintain for the HSPUs. If you’ve got a good Rope Climb focus on the speed getting up and down. 2) Clean and Jerk: 10 sets EMOTM x 1 Rep Start around 60% of your 1RM. Build up as deemed fit. All lifts full Squat and Split Jerk. 3) 3 rounds – 5 minutes Work – 2 minutes Rest: 10 Overhead Squats 115/75 15 Box Jumps 24/20 20 Kettlebell Swings 70/53 AMRAP each 5 minute round. Each new cycle start over at Overhead Squat #1. 4) Hollow Position: Accumulate 3 minutes Keep track of total time and attempts to complete. 5) Good Morning: 4 sets of 8 Rest 90 seconds between sets. Heavy as possible. 6) Sled Drag: 400m Light. Focus…