Category: Competition

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 – 9:00 – Every 1:00 x 9 sets: Station 1 – 5 Inchworm + Calf Stretch Station 2 – 20 Banded Good Mornings Station 3 – 10 Scapula Pull Ups + 20 Seconds Active Hollow Hang Focus on clean positions and getting a good stretch in where applicable. 1b) 14:00 – 29:00 – Every 3:00 x 5 sets: 7 Deficit (2″) Deadlifts 1-5 Strict Ring Muscle-ups 21 V-ups Start at a moderate load for the Deadlifts and build as deemed fit. They should be done Touch-and-Go. Pick a Muscle-up quantity that you feel you can maintain unbroken for all 5 sets. 1c) 33:00 – 45:00 – 12 minute AMRAP: 21/15 Calories Ski/Bike/Row 15 Alternating Kettlebell Snatch 70/53 9 Bench Press 185/135 Scale as needed. Accessory: 2) Secondary Conditioning – 10k Bike Erg: Every 1K Perform 30 seconds Hard Effort Standing @ Damper 10 You…

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 20 seconds/side Side Plank Hold Station 2 – 5 Vertical Jumps + 10 Air Squats Station 3 – 3 Muscle Snatch + 3 Power Snatch + 3 Overhead Squats Athletes Olympic lifting today use a barbell, all other athletes use a PVC pipe for warm-up. 1b) 10:00 – 18:00 – Every 2:00 x 4 sets: 3 Depth Jumps + 1.1.1 Muscle Snatch + 5/side Pallof Press in Squat Hold Use this as warm-up and movement prep. Muscle Snatches you should reset on the floor between each rep. Build the loading on the Muscle Snatch as deemed fit. 1c) 18:00 – 28:00 – Every 1:00 x 10 sets: Sets 1-5 (18:00 – 23:00) – 1.1 Power Snatch + 1 Overhead Squat Sets 6-10 (23:0 – 28:00) – 1 Snatch For the Power Snatches…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Squat Hold + Reach Overhead 10 Glute Bridge-ups 10 Dynamic Calf Stretch Focus on positions and activation, not speed. 1b) 10:00 – 19:00 – Every 1:30 x 6 sets: 3 Front Squats Warm-up with a goal of starting in the 60-70% range of your 1RM. Reference last week for loading. Build as heavy as deemed fit. 1c) 19:00 – 24:00 – 5 sets of :30 ON/:30 OFF: Front Rack Hold Performed with a Barbell. Goal should be to work around 100% of your 1RM Front Squat or heavier. 1d) 24:00 – 30:00 – Every 1:00 x 6 sets: 4/side Isometric Hold Bulgarian Split Squat w/1 DB Front Rack + 1 DB Farmers Position Similar drill to last week. Go down into the bottom of the Bulgarian Split Squat and hold with the knee just off the floor…

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 10 Band Pull-Aparts 10 Scapula Pull-ups 10 Hollow Rocks 10 Air Squats or Single Arm Dumbbell Overhead Squat 30 seconds Ski/Bike/Row/Run Take your time and get yourself warm. Those performing Dumbbell Squat Snatches today should grab a light Dumbbell for the warm-up and perform Single Arm Dumbbell Overhead Squats to get that position warmed up. 1b) 10:00 – 45:00 – 5 rounds AQAP: 10/side Single Arm Dumbbell Squat Snatch 70/50 20 Chest-to-bar Pull-ups 30 Alternating Pistol Squats 400m Run Scale as needed. For the Snatches perform all 10 reps on 1 arm before switching to the other. If you are injured and can’t run your subs are…500/450m Row/Ski or 1000/900m C2 Bike or 1200/1100m Assault Bike. Accessory: 2) Secondary Conditioning – 5 rounds AQAP: 5 Wall Climbs 40/30 Calories Ski Erg Goal pacing for this is for…