Category: Competition

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1- 40 Seconds Single-unders Station 2 – (3x) Clean Pull w/Pause @ Top + Low Hang Power Clean + Push Press Athletes following Move/Power use a PVC pipe to warm-up, those in Sport/Competition use a Barbell for warm-up. 1b) 10:00 – 16:00 – Every 1:30 x 4 sets:  2 Clean Pull w/Pause @ Top + 2 Muscle Clean + 1 Push Press + 1 Push Jerk Use this as warm-up/position work. Start light and build loading as deemed fit. 1c) 16:00 – 24:00 – Every 1:00 x 8 sets:  1 Clean Pull w/Pause @ Top + 1 Low Hang Power Clean + 1 Low Hang Clean Build loading from Part B. This is a good bit of volume on a tight time window, so loading will most likely stay moderate to moderately heavy. 1d) 24:00…

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 – 7:00 – 7 minute AMRAP: 3 Inchworms + 4 Plank Shoulder Taps (Each Inchworm) 10 Sumo Stance Air Squats 10 Banded Pass Throughs 3 Burpees Take your time and get things moving. If you have any specific tight areas, feel free to spend additional time working on them. 1b) 11:00 – 26:00 – Every 1:00 x 15 sets: Station 1- 5-8/side Dumbbell Box Step up w/Opposite Arm Dumbbell Press Overhead Station 2- 5-8/side Single Leg Romanian Deadlift w/Opposite Arm Dumbbell Row Station 3- 10/side Single Arm Kettlebell/Dumbbell Side Bends Focus here is movement quality, balance, and coordination. Focus on these first, loading second. Rotate through the 3 movements for 5 rotations. 1c) 30:00 – 40:00 – 10 minute AMRAP: 3 T&G Push Jerk From Rack @ 60%> 10/8 Calories Sprint on Machine 30 seconds Rest For this piece start with a moderately…

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 40 seconds Single-unders Station 2 – (3x) Snatch Pull w/Pause @ Top + Low Hang Power Snatch + Snatch Balance Athletes in Move/Power use a PVC Pipe for warm-up, those in Sport/Competition use a Barbell. 1b) 10:00 – 16:00 – Every 1:30 x 4 sets: 2 Snatch Pull w/Pause @ Top + 2 Muscle Snatch + 1 Snatch Balance + 1 Overhead Squat Start light, use this as warm-up prep/skill work, build load as deemed fit. 1c) 16:00 – 24:00 – Every 1:00 x 8 sets: 1 Snatch Pull w/Pause @ Top + 1 Low Hang Power Snatch + 1 Low Hang Snatch This is a reasonably large amount of volume today on a short window. Loads will be more moderate, build as deemed fit. No dropping the bar between the two…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Alternating Quad Stretch 10 Table Top Up/Downs 10 Kettlebell Deadlifts Take your time and focus on positions and activation. 1b) 10:00 – 22:00 – Every 2:00 x 6 sets: 5 Front Squats Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 1c) 22:00 – 31:00 – Every 1:30 x 6 sets: 5/side Back Rack Split Squat  w/3 Second Isometric Hold In Bottom For each rep hold the bottom position 1″ off the floor for 3 seconds. Focus on position and activation over loading. Perform all reps on 1 side before switching to the other side. 1d) 31:00 – 36:00 – Every 1:00 x 5 sets: 10-15 Prone Medball Hamstring Curls Focus on position and activation over loading. 1e) 39:00 – 45:00 – 6 minute AMRAP: 5 Burpee Box Jumps 30/24 10 Deadlifts…