Category: Competition

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 20 Banded Face Pulls Station 2 – 10 Pause Shoulder Plank Taps Station 3 – 3 Power Snatch + 3 Hang Squat Snatch + 3 Snatch Push Press Athletes in Move/Power warm-up with a PVC Pipe, those in Sport/Competition use a Barbell for warm-up. 1b) 10:00 – 20:00 – Every 1:00 x 10 sets: 1 Hang Snatch + 1 Snatch Warm-up as needed. Drop the bar and reset on the floor between the Hang Snatch and Snatch. Both reps are full Squat. Build as heavy as deemed fit. 1c) 20:00 – 29:00 – Every 1:00 x 9 sets:  1 Hang Clean + 1 Clean Continue to build loading as deemed fit from the Snatches (don’t be afraid to drop lighter for your first few sets). Drop the bar and reset on the…

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 40 seconds Machine or Run Station 2 – 5 Burpees + 15 Air Squats Station 3 – 3-5 Inchworm + Push-up Get some positions opened up and get some blood flowing. 1b) 10:00 – 45:00 – AQAP: 50-40-30-20-10 Single Arm Kettlebell Push Press 70/53 50-40-30-20-10 Kettlebell Goblet Squat 70/53 1000-800-600-400-200m Run For the Push Press split the reps in half between both arms. We’re going to use a standard that you must complete reps in sets of 5 reps at a time…does not mean you can’t do more than 5, and does not mean you can break-up the 5, but work in sets of 5 at a time. In addition make sure you are establishing a full Front Rack position each rep with the Kettlebell, bring it all the way down,…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 3 Inchworm w/Push-up 10 Air Squats 10 Ring/Bar Rows 30 High Knees in Place Get your positions opened up and get you heart rate up. 1b) 10:00 – 25:00 – 5 rounds AQAP: 10 Strict Pull-ups 15 Dumbbell Floor Press 70/50 20 Air Squats 200m Run Scale as needed. This piece has a 15 minute cap. Ideally you are finishing with some rest so this isn’t just one AMRAP into the next. 1c) 25:00 – 35:00 – 12-10-8 – AQAP: Muscle-ups Squat Snatch 135/95 Scale as needed. This piece has a 10 minute cap. Ideally you are finishing with some rest so this isn’t just one AMRAP into the next. 1d) 35:00 – 45:00 – 10 minute AMRAP: 20 Single Arm Dumbbell Box Step-ups 100/70 40 Double-unders 20 Alternating Dumbbell Hang Power Snatch 70/50 40 Double-unders For the…

*This coming Monday, the 7th, Labor Day, there will be one (1) class at 9:00 AM WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 40 seconds Ski/Bike/Row/Run Station 2 – 3 Muscle Cleans + 3 Front Squats + 3 Push Press Station 3 – 20 Banded Face Pulls Athletes following Sport/Comp warm-up with an empty Barbell, those in Power/Move warm-up with a PVC pipe. 1b) 13:00 – 20:00 – Every 1:00 x 7 sets:  1 Muscle Clean + 1 Pause Front Squat + 1 Push Press Start light and build as deemed fit. Use this to focus on positions and get you warmed up. 1c) 20:00 – 25:00 – Every 30 seconds x 10 sets: 1 Power Clean Build loading from Part B. Build as heavy as deemed fit, or pick a challenging weight to start and maintain through all…

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…