Category: Competition

WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 40 seconds Machine or Run Station 2 – 7 Medball Deadlifts + 7 Medball Front Squats + 7 Medball Push Press Station 3 – 5 Inchworm + Push-ups Get yourself warm and get your positions open. 1b) 12:00 – 45:00 – “Rozendaal” – AQAP: 51 Wall Balls 30/20 Then…10 rounds of… 7 Deadlifts 225/155 200m Run 18 Push-ups Then… 51 Wall Balls 30/20 Paying tribute to a great member, friend, and person of our community today. Accessory: 2) Secondary Conditioning – Ski Erg: 12 sets of 250m Hard efforts. Rest is the time it takes you to complete the previous interval. 3) Olympic Lifting – Behind the Neck Snatch Grip Push Jerk: Heavy Single Spend 15-20 minutes and build to a heavy single for the day.  4) Gymnastics Conditioning – 15 minute AMRAP: 500m…

WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 20 Wide High Banded Face Pulls Station 2 – 10/side Side Plank Dips Station 3 – (3x) 1 Clean High Pull + 1 Muscle Clean + 1 Front Squat Take your time with your reps and focus on good positioning and activation on each respective movement. 1b) 14:00 – 34:00 – Every 1:00 x 20 sets: Sets 1-5 (14:00 – 19:00) – 1 Clean High-Pull + 1 Muscle Clean Sets 6-10 (19:00 – 24:00) – 1 Power Clean + 1 Low Hang Squat Clean w/Pause in Catch Sets 11-20 (24:00 – 34:00) – 1.1 Squat Clean Use the first 10 minutes of work here as skill/positional work, starting to build to some moderate loading by the end of the Power Clean + Low Hang Clean complex. For the last 10 sets,…

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: 10 “Y” Plate Raise 10 Alternating Bird Dogs 10 Good Mornings Take your time and focus on positions and activation. 1b) 10:00 – 28:00 – Every 3:00 x 6 sets: 5 Pause Bench Press + 15 Pause Lat Pull-Overs + 20 Plank Alternating Dumbbell Pass Through  Scale volume of movements as needed so you have 30 seconds of rest or more. Start your Bench Press around 60% of your 1RM and build as deemed fit. Each rep pause at/on the chest for 2-3 seconds (don’t lose tension on the position). Pull-Overs can be done with a Dumbbell or Plate. 1c) 30:00 – 45:00 – Every 5:00 x 3 sets: 15 Burpee Box Jumps 24/20 10 Deadlifts 275/185 12 Burpee Box Jumps 24/20 10 Deadlifts 275/185 9 Burpee Box Jumps 24/20 10 Deadlifts 275/185 Scale as needed. We…

WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 10 Band Pull-Aparts w/Pause + 10 Banded Upright Rows w/Pause Station 2 – 5-10 Wall Therapy Squats Station 3 – (3x) Snatch High Pull + Muscle Snatch + Overhead Squat Warm-up and movement prep. Focus on good activation and positions. 1b) 14:00 – 34:00 – Every 1:00 x 20 sets: Sets 1-5 (14:00 – 19:00) – 1 Snatch High-Pull + 1 Muscle Snatch + 1 Overhead Squat Sets 6-10 (19:00 – 24:00) – 1 Power Snatch + 1 Low Hang Snatch w/Pause in Catch Sets 11-20 (24:00 – 34:00) – 3-5 Strict Pull-ups + 1 Squat Snatch Use the first 5 sets to continue getting warm and getting good positions ingrained. Build loading into the second complex, hold the bottom of the catch for 2-3 seconds on the Low Hang Snatch….