Category: Competition

WOD: 1a) 0:00 – 8:00 – Every 1:00 x 8 sets: Station 1 – 10 Band Pull-Aparts + 10 Banded No Money’s Station 2 – 10/direction Plank Up Downs Station 3 – 15-20 Table Top Up-Dows Station 4 – (3x) 3-Position Muscle Clean (Hi-Hang, Above the Knee, Floor) If you’re Olympic Lifting today, use the Barbell for warm-up, if you’re not familiar with these movements yet than use a PVC pipe. Take your time with all movements and focus on position and activation. 1b) 13:00 – 33:00 – Every 1:00 x 20 sets: Sets 1-5 (13:00 – 18:00) 1.1.1 Muscle Clean Sets 6-15 (18:00 – 28:00) 2-Position Hang Clean (Hi-Hang + Above the Knee) Sets 16-20 (28:00 – 33:00) 1.1 Power Clean Start light and build as deemed fit. Hang Cleans are full Squat. Muscle and Power Cleans are done with a drop and reset…

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 – 5:00 – 5 minute AMRAP: 5 Banded Pass-Throughs 10 Alternating Pause Lateral Lunges 15 Good Mornings Get your positions opened up from the last two days and start to get a little blood flowing. 1b) 10:00 – 30:00 – Every 5:00 x 4 sets: 0:00 – 3:00 – 3 Pause Front Squats + 2 Split Jerk 3:00 – 5:00 – 10-15 Strict Deficit Handstand Push-ups For this part you have two separate pieces to perform in the 5 minute window. From 0-3, perform the Front Squat and Jerk Complex, pausing for 2-3 seconds in the Squat, the goal should be to work and build heavy here. From 3-5 in the set perform the Handstand Push-ups. We want you moving strict today, so scale to a normal Handstand Push-ups as needed. Pick a rep count on that you can maintain unbroken sets…

WOD: 1a) 0:00 – 8:00 – Every 1:00 x 4 sets: Station 1 – 5/side Banded Press + 10 Upright Rows Station 2 – 20 Hollow Rocks Station 3 – 20 Glute Bridge Ups Station 4 – (3x) 3 Snatch Deadlift + 3 High Hang Snatch + 3 Snatch Balance Use this to get a little blood flowing and start opening up positions. If you’re not familiar with Snatching use a PVC pipe if you’re Snatching in today’s work use a Barbell. 1b) 13:00 – 33:00 – Every 1:00 x 20 sets: Sets 1-5 (13:00 – 18:00) – 3 Hi-Hang Power Snatch Sets 6-10 (18:00 – 23:00) – 1.1.1 Power Snatch Sets 11-15 (23:00 – 38:00) – 1 Pause Snatch Balance + 1 Overhead Squat Sets 16-20 (28:00 – 33:00) – 6 Power Snatch + 6 Overhead Squat + 6 Hang Squat Snatch 75/55 Start…

WOD: 1a) 0:00 – 6:00 – 6 minute AMRAP: 3 Inchworms 10 Sumo Stance Pause Air Squats 30 seconds Machine Take your time with the Inchworm and Air Squats and get your positions opened up. Hit a moderate tempo on the machine to wake up your aerobic system. 1b) 10:00 – 30:00 – Every 2:00 x 10 sets: Sets 1-5 (10:00 – 20:00) – 3 Pause Above Parallel Back Squats Sets 6-10 (20:00 – 30:00) – 7/side Front Rack Split Squats Start around 50-60% of your 1RM and build through each set as deemed fit. Pause is performed on your way up, just after you pass parallel, focus on driving your knees out and getting good activation/contraction of your glutes. Front Rack Split Squats perform all reps on 1 side before switching to the other. 1c) 34:00 – 45:00 – AQAP: 8-16-24-32-40 Alternating Kettlebell Goblet Lunges…