Category: Competition

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 10-20 Supinated Pause Banded Pull-Aparts Station 2 – 3-5 Inchworm + Push-up Station 3 – 3 Snatch Deadlift + 3x Hang Power Snatch + 15 second Overhead Hold Athletes following the Move and Power programming use a PVC pipe for the warm-up. Those following the Sport and Competition programming use a Barbell for warm-up. 1b) 9:00 – 15:00 – Every 1:30 x 4 sets: 1 Snatch Deadlift + 1 Low Hang Snatch Pull + 1 Tall Snatch + 20 second Snatch Grip Overhead Hold Skill work here to start. Keep the loads light and make sure you are hitting your positions properly before adding any weight. 1c) 15:00 – 21:00 – Every 1:30 x 4 sets:  3 Hang Power Snatch + 1 Power Snatch Performed as a complex. Build your loading…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Alternating Squat Hold + Reach Overhead 10 Glute Bridge Up w/Mini Band Around Knees 5/side Single Arm Russian Kettlebell Swing Get some blood flowing. Focus on get hip/hamstring loading on the Swing, and focus on a smooth hand switch. 1b) 9:00 – 24:00 – Every 2:30 x 6 sets: 3 Pause Back Squats + 5 Back Squats Warm-up as needed. Start at a moderate load. Build as heavy as deemed fit. Pause Squats hold the bottom for 3 seconds each rep. 1c) 24:00 – 32:00 – Every 1:00 x 8 sets: 5/side Single Arm Kettlebell/Dumbbell Overhead Lateral Box Step-up Start light. Focus on position over loading, this may be just your arm overhead depending on your mobility. 1d) 35:00 – 44:00 – 9 sets of :40 Max Reps/:20 Off: Station 1 – Ski/Bike/Row/Run Calories Station 2 –…

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 3 Inchworm + Calf Stretch 6 Air Squats With 5lb Plate Held Straight Out 100m Run or 30 seconds Machine Take your time, and really focus on nice position in the Squat and getting your hips opened up. 1b) 12:00 – 45:00 – 5 rounds AQAP: 30 Alternating Pistol Squats 20 Calories Assault Bike 10 Power Cleans 225/155 5 Paralette Handstand Push-ups Scale as needed. Range of Motion for the HSPU should be head to ground. Accessory: 2) Secondary Conditioning – Run: 5K @ 85% of Time Trial Effort Work for steady pacing from start to finish. 3) Olympic Lifting: A – Every 1:00 x 7 sets – 1 Power Snatch + 1 Snatch + 1 Overhead Squat (1 set @ 65%, 2 sets @ 70%, 4 sets @ 75%) B – Every 2:00 x 7 sets –…

WOD: 1a) o:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 40 seconds Machine Station 2 – 3 “2-Stop” Clean Pull + 3 Tall Cleans + 3 Split Jerk Get some blood flowing. If you’re Olympic Lifting today, use a barbell, if you’re not use a PVC pipe. For the 2-Stop Clean pause at the Knee and High-Hang before finishing the pull. 1b) 9:00 – 17:00 – Every 2:00 x 4 sets:  3 High Heavy Wallballs, Reset For Each One & Jump HIGH 3 “2-Stop” Clean Pull 3 High-Hang Power Clean 3 Halting Spilt Jerk  w/Pause In Catch Start light, this is skill/warm-up work. For the Wall Ball you might not use a target depending how high you need to throw…instead just squat and throw the ball has high into the air as possible. 2-Stop Clean Pull pause at the Knee and…

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…