Category: Competition

WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 40 seconds Ski/Bike/Row/Run Station 2 – 5 Cat/Cow + 10 Air Squats Station 3- 10 Scapula Push Ups + 10 Calf Stretch Push the intensity each round on Station 1 to get your heart rate up and ready to go. 1b) 14:00 – 45:00 – AQAP: 1200m Run 60 Wallballs 20/14 40 Deadlifts 185/135 30 Strict Ring Dips 40 Deadlifts 185/135 60 Wallballs 20/14 1200m Run Scale as needed. Accessory: 2) Secondary Conditioning – Trail Run: 5K Get after it and get outside and have fun. 3a) Olympic Lifting – Snatch + Overhead Squat: 1 set @ 70% 1 set @ 75% 1 set @ 80% 1 set @ 85% 1 set @ 80% 1 set @ 75% 1 set @ 70% Warm-up as needed. Rest 90-120 seconds between sets. 3b) Olympic Lifting…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 3/side Plate Flip 2/side Hip Air Plane With Band Around Knee 2 Clean Deadlift 2 Thruster All athletes can use a PVC Pipe or Barbell to warm-up. 1b) 10:00 – 19:00 – Every 1:30 x 6 sets: 1 Snatch Pull With Pause At Knee + 1 High Hang Power Snatch + 1 Behind the Neck Snatch Push Jerk + 1 Overhead Squat Warm-up as needed. Build as heavy as deemed fit…we lifted heavy on Tuesday, today is meant to be a little lighter and more skill intensive. 1c) 19:00 – 31:00 – Every 1:30 x 8 sets: 1 Clean Pull With Pause At Knee + 1 High Hang Power Clean + 1 Thruster + 1 Jerk Start loading where you finish with your Snatch complexes. Build as heavy as deemed fit…we lifted heavy on Tuesday, today is…

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 – 8:00 – Every 1:00 x 8 sets: Station 1 – 40 seconds of Single Leg Single-unders Station 2 – 1/side Kettlebell/Dumbbell Turkish Get Up Station 3 – 10 Pause Heels Elevated Glute Bridge Up Station 4 – 5/side Split Stance Good Mornings Take your time, hitting your positions, make sure you’re getting full range of motion and getting your body open and prepped. 1b) 12:00 – 24:30 – Every 2:30 x 5 sets: 1-5 Ring Muscle-up or Seated Banded Strict Muscle-up + 7 Bench Press  Pick and effort for the Muscle-up that you can maintain for all 5 sets. For the Bench Press start around 60% of your 1RM and build through each set as deemed fit. 1c) 24:30 – 34:30 – 10 minute AMRAP: 5 Dumbbell Man Makers 200m Run One Man Maker consists of Push-up, Plank Row Right/Left, Clean, and…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Alternating Bird Dog 5 Snatch Deadlifts 5 Pause Overhead Squats Athletes following Move/Power use a PVC pipe for Warm-up, athletes following Sport/Competition use a barbell. 1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 1.1 Snatch Warm-up as needed. Drop and reset between reps. Both reps full Squat. Build as heavy as deemed fit. If you’re not feeling the heavier loading today, keep the weights lighter and snappier and perform this as an EMOTM for 10 sets instead. 1c) 20:00 – 30:00 – Every 2:00 x 5 sets: 1 Clean + 2 Jerks Build loading from your Snatches. Build as heavy as deemed fit. Clean is Full Squat. Same as above, if you’re not feeling the heavier weights, perform this as an EMOTM for 10 sets. 1d) 33:00 – 45:00 – AQAP: 40/30 Calories Ski/Bike/Row Then……