Category: Competition

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5/side Low Samson Stretch + Rotation Overhead 10/side Single Leg Glute Bridge Ups 50 Single Leg Alternating Single-unders Get yourself moving. Perform normal Single-unders if you don’t have the skill of alternating single foot skipping. 1b) 10:00 – 18:00 – Every 2:00 x 4 sets: 7 Front Squats Start around 60% of your 1RM. Build each set as deemed fit. 1c) 18:00 – 26:00 – Every 2:00 x 4 sets: 14 Alternating Front Rack Deficit Reverse Lunges Start at a moderate load and build each set as deemed fit. Make these difficult. Alternate legs each rep. Stand on a small box or stack plates for the deficit. 1d) 26:00 – 32:00 – Every 1:00 x 6 sets: 10-15 Sumo Stance Medball Good Mornings Focus on position over loading. Make sure you are considerably wider than your normal Squat…

WOD: 1a) 0:00 – 8:00 – 8 minute AMRAP: 10 Down Dog + Calf Stretch 10 Barbell/PVC Deadlift 10 Barbell/PVC Strict Press 100m Run or :30 Seconds Easy Cardio Grab an appropriate Barbell/PVC depending on what you’re doing in the workout for today. 1b) 12:00 – 45:00 – AQAP: 80 Back Rack Lunges 135/95 80 Calories Ski Erg 60 Box Jumps 30/24 60 Calories Ski Erg 40 Hang Power Cleans 135/95 40 Calories Ski Erg 20 Shoulder-to-Overhead 135/95 20 Calories Ski Erg Scale as needed. Loading should allow you to do weighted movements in sets of 10 or so reps. Accessory: 2) Secondary Conditioning – 30 minute AMRAP: 300m Run 100m D-Ball Bear Carry Work for consistent, steady pacing. Use a D-Ball you can carry unbroken. 3a) Olympic Lifting – Every 1:00 x 7 sets: Power Snatch + Snatch + Overhead Squat 1 @ 65% 2…

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 10 Scapula Push Ups + 10 Shoulder Plank Taps Station 2 – 10 Table Top Up/Downs With Pause Station 3 – 3 Clean Deadlift + 3 Hang Power Clean + 3 Push Jerk If you’re following the Move or Power programming use a PVC Pipe to warm-up, if you’re following the Sport or Competitor programming use a Barbell to warm-up. 1b) 9:00 – 15:00 – Every 1:30 x 4 sets: 1 Clean Deadlift 1 Low Hang Clean Pull 1 Tall Clean 1 Tall Split Jerk Start light, empty bar for most newer athletes. Use this as warm-up and skill/prep work. 1c) 15:00 – 27:00 – Every 1:30 x 8 sets: 1 Clean 1 Low Hang Clean 1 Jerk Pick-up your loading from Part B and build as heavy as deemed fit….

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: 10 Deadbugs 5/side Front-to-Back Lunges 10 Good Mornings 1:00 Easy Cardio Take your time with the Dead Bugs and Good Mornings and really make sure you are hitting good position and activation. 1b) 11:00 – 23:00 – Every 2:00 x 6 sets: 2 Vertical Leaps + 1 Halting Jerk Dip + 1 Halting Push Press + 1 Halting Split Jerk Perform the 2 vertical leaps, then go to the rack and perform the complex. For the Halts, hold the bottom of the dip for 2-3 seconds on each rep. 1c) 23:00 – 32:00 – Every 1:00 x 9 sets: 1-5 Strict Ring Muscle-ups No kipping. Scale to an assisted version as needed. 1d) 35:00 – 45:00 – 10 minute AMRAP: 21 V-Ups 15 Deficit Push-ups 4″ 9 D-Ball Bear Hug Box Step-ups 150/100 @ 24/20 Scale as needed….