Category: Competition

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 3 rounds of.. 10 Pause Glute Bridge Ups With Barbell 10 Lateral Lunges 10 Air Squats Remaining Time… Easy-to-Moderate Pace Machine Perform 3 rounds of the first 3 movements, whatever time is left spend it on your machine. 1b) 12:00 – 18:00 – Every 2:00 x 3 sets: 3 Pause Back Squats Spend your transition warming up your Back Squat to a moderately hard load for 3 Reps. Pause in the bottom for 3 seconds on each rep. Build as heavy as deemed fit. 1c) 18:00 – 24:00 – Every 2:00 x 3 sets: 10 Dumbbell Front Squats Pick a loading that will be heavy and demanding for you for 10 reps. 1d) 24:00 – 30:00 – Every 1:00 x 6 sets: 6 Dead-Stop Dumbbell Farmers Lunges Load appropriately given the low volume of reps. Stop completely in…

WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 3-4 Inchwormm + Push-up + Calf Stretch Station 2 – 20 seconds/side Star Plank Hold Station 3 – 40 seconds Machine or 100-150m Run Get your body warm and prepped for the day’s work. 1b) 13:00 – 45:00 – 5 rounds AQAP: 10 Shoulder-to-Overhead 185/135 20 Kettlebell Swings 70/53 40 Alternating Pistol Squats 600m Run Scale as needed. Have fun! Accessory: 2) Secondary Conditioning – Trail Walk/Hike: 60 minutes Wear a pack or weight vest. 3a) Olympic Lifting – 2 Snatches + 1 Overhead Squat: 1 set @ 65% 1 set @ 70% 1 set @ 75% 1 set @ 80% 1 set @ 85% Heavy Set for the Day Warm-up as needed. Rest as needed. Only move past the 85% to the heavy set for the day if things are feeling good….

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 5/side Kettlebell/Dumbbell Upright Row Station 2 – 10 Alternating Bird Dog w/Pause Station 3 – 3 Snatch Pulls+ 3 Cleans + 3 Jerks Move and Power athletes warm-up with a PVC Pipe, those in Sport and Competition use a barbell to warm-up. 1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 1.1 Snatch Warm-up to around 60% of your 1RM and build as heavy as deemed fit. If you’re not feeling like pushing the weights as heavy today, perform this on the minute for 10 sets. Drop and reset between reps. Both reps are full Squat. 1c) 20:00 – 30:00 – Every 2:00 x 5 sets:  1 Clean + 1 Clean and Jerk Start around 60% of your 1RM and build as heavy as deemed fit. If you’re not feeling like…

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 – 10:00 – 10 minute AMRAP: 5 Table Top Up Downs 10 Alternating Lateral Lunges 5 Box Jumps 1 minute Ski/Bike/Row/Run Take your time with your movements. Work to pick-up the tempo on the machine each round to start to get your aerobic system warm and ready to go. 1b) 15:00 – 20:00 – Every 1:00 x 5 sets: “X” Strict Handstand Push-ups Pick a rep count you can maintain for all 5 sets in an unbroken set. 1c) 20:00 – 30:00 – Every 2:00 x 5 sets: 2 Pause Jerk Dips + 1 Jerk Start at a moderate loading and build as heavy as deemed fit. Hold the bottom of the Jerk Dip for 2-3 seconds on each rep. If you’re not feeling like pushing the weights aggressively today, turn this into an EMOTM and perform 10 sets on the minute….