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 – 7:00 – 7 minute AMRAP: 10 Alternating Bird Dog w/Pause 15 Air Squats 1 minute Ski/Bike/Row/Run Warm-up pace. Get the blood flowing and ready for a little more conditioning today. 1b) 11:00 – 17:00 – Every 1:30 x 4 sets: 5 Dead-Stop Strict Press Start around 60% of your 1RM and build as deemed fit. No touch and go from the rack. Stop at the rack position each rep. 1c) 17:00 – 23:00 – Every 1:30 x 4 sets: 5 Sumo Stance Dead-Stop Deadlift Work moderate loads and focus on position. Set the bar Dead on the floor each rep. 1d) 25:00 – 45:00 – 20 minute AMRAP: 5 Strict Pull-ups or Ring/Bar Rows 10 Push-ups or Knee Push-ups 15 Air Squats 400m Run Scale as needed. Accessory: 2) Secondary Conditioning – Assault Bike: A – Every 1:00 x 10 sets – 10/7 Calories…

WOD: 1a) 0:00 – 8:00 – Every 1:00 x 8 sets: Station 1 – 20 seconds/side Single Arm KB/DB Overhead Hold Station 2 – 10 Table Top Up/Down With Pause At Top Station 3 – 10 Alternating Quad Stretch + 10 Alternating Toe-ups Station 4 – (3x) Muscle Snatch + Overhead Squat +Snatch Grip Behind the Neck Strict Press Athletes Snatching today use a Barbell for the Warm-up, if you’re not Snatching you a PVC pipe for the warm-up. 1b) 12:00 – 32:00 – Every 1:00 x 20 sets: Sets 1-5 (12:00 17:00) – 5 Sotts Press + 3 Snatch Drops Sets 6-10 (17:00 – 22:00) – 3 Position Muscle Snatch + 1 Pause Overhead Squats Sets 11-20 (22:00 – 32:00) – Snatch Pull + Hang Power Snatch + Hang Squat Snatch We are jumping into a new block of Oly Lifting going back to…

WOD: 1a) 0:00 – 6:00 – 6 sets of :40 ON/:20 OFF: Station 1 – Inchworm Station 2 – Single Leg Glute Bridge-up (Alternate Every 5 Reps) Station 3 – Single-unders Take your time with your positions and activation. Use the Jump Rope as an opportunity to get warm as well as working on positioning. 1b) 10:00 – 30:00 – Every 2:00 x 10 sets: Sets 1-2 (10:00 – 14:00) – 7 Pause Back Squat Sets 3-4 (14:00 – 18:00) – 5 Pause Back Squats Sets 5-6 (18:00 – 22:00) – 3 Pause Back Squats Sets 7-10 (22:00  30:00) – 10 Alternating Single Leg Romanian Snatch Grip Deadlift With (Deadstop) For the first 6 sets, perform the allotted Squat Reps. Pause in the bottom for 2-3 seconds on each rep. For the RDL’s, these are meant to be done as a hinge down, rest the…

WOD: 1a) 0:00 – 10:00 – 10 minute AMRAP: 10 Alternating Plank Shoulder Taps 10 Alternating Toe-ups 10 Alternating Single Leg Romanian Deadlift w/Medball 200m Run AMRAP for Warm-up. Take your time, get things moving and focus on clean positions. 1b) 15:00 – 45:00 – 30 minute AMRAP: 30 Squat Cleans 135/95 40 Burpee Lateral Bar Hops 500m Run If you have a physical restriction and can’t run your subs are 625m Row/Ski, 1250m C2 Bike, 1500m Assault Bike. Accessory: 2) Secondary Conditioning – 60 minute AMRAP: 100m D-Ball Carry 20 Lateral Hurdle Hops 30 Abmat Sit-ups 40 Box Step-ups 24/20 5 minutes Ski/Bike/Row/Run Zone 2/3 pace, smooth and steady. 3) Olympic Lifting – Tempo (3.2.0) Overhead Squat: 3 Reps Every 3:00 x 5 sets Warm-up as needed. 3 seconds down, 2 second pause, quick out of the hole. Build as heavy as deemed fit. Perform from…