Category: Competition

*A few quick updates HERE **Programming will start with just class sessions and limited accessory work for this week. Starting the week of 6/15/20 we will be adding in more robust accessory work for those who are looking for additional training. There will be Move, Power, Sport, and Comp programming Monday – Saturday. 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) *…

*A few quick updates HERE **Programming will start with just class sessions and limited accessory work for this week. Starting the week of 6/15/20 we will be adding in more robust accessory work for those who are looking for additional training. There will be Move, Power, Sport, and Comp programming Monday – Saturday. WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5 Cat Cows 10 Alternating Bird Dogs 10/side Single Leg Glute Bridge-ups Warm-up, take your time and focus on quality, activation, and positions. 1b) 10:00 – 26:00 – Every 2:00 x 8 sets: 3 Split Jerk These should be taken from the rack. Given the volume and time domain loading might not be super heavy, but feel free to build as heavy as deemed fit. Start around 50-60% of max loading and climb from there. 1c) 31:00 – 38:00 – 7 minute AMRAP: 30…

*A few quick updates HERE **Programming will start with just class sessions and limited accessory work for this week. Starting the week of 6/15/20 we will be adding in more robust accessory work for those who are looking for additional training. There will be Move, Power, Sport, and Comp programming Monday – Saturday. WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 10 Scapula Push-ups + Shoulder Plank Tap Station 2 – 10 Alternating Quad Stretches + 10 Alternating Toe-ups Station 3 – 3 Snatch High-Pull + 3 Hang Muscle Snatch + 3 Pause Overhead Squats Warm-up, take your time and focus on quality, activation, and positions. 1b) 14:00 – 26:00 – Every 1:00 x 12 sets: Sets 1-4 – 1.1.1 Muscle Snatch Sets 5-8 – 1.1 Power Snatch + 1 Pause Overhead Squat Sets 9-12 – 1 Snatch w/Pause…

*A few quick updates HERE **Programming will start with just class sessions and limited accessory work for this week. Starting the week of 6/15/20 we will be adding in more robust accessory work for those who are looking for additional training. There will be Move, Power, Sport, and Comp programming Monday – Saturday. WOD: 1a) 0:00 – 6:00 – 6 minute AMRAP: 5 Inchworms 10 Alternating Lateral Lunge w/Pause In Bottom 20 Glute Bridge-ups Warm-up, take your time and focus on quality, activation, and positions. 1b) 11:00 – 23:00 – Every 2:00 x 6 sets: 7 Tempo (2.1.0) Back Squats You have 6 minutes transition time between the Warm-up and you first set of Part B. Use this time to do any additional warm-up you may need, and warm-up your specific movement to a first set starting load. These are 2 seconds down, 1 second…

*A few quick updates HERE **To coincide with our new programming structure, you will find programming going forward under Move, Power, Sport, and Competition. For the next 3 days we will be posting just an EMOTM for people to do as a group in class, or feel free to do your own thing. Full programming and class structure will go into affect on Saturday. WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 40 seconds Machine Station 2 – 3 Inchworm + Push-up + 5-10 Air Squats Station 3 – 20 seconds/side Bird Dog Hold Performed as a group. Ramp up intensity as deemed fit on the machine based on how warm you’re looking to get. 1b) 15:00 – 45:00 – 5 rounds AQAP: 400m Run or 500/450m Row/Ski or 1000/900m C2 Bike or 1200/1100m Assault Bike 15-12-9-6-3 Power Snatch…