Category: Competition

*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE WOD: 1) 10-8-6-4-2 @ Strength Pace: Bench Press Deadlift High Box Jump This is not for time, at the same time, it’s not meant to be done with the intent of max loading. Perform this as an aerobic strength piece. Resting between movements, but really only long enough to change weights/heights, and then moving to the next movement. All movements should be done at loads that can be done unbroken, but they should be tough unbroken sets. Build loading/height on each movement through each set of reps. 2) Every 1:00 x 12 sets: Odd – 2 Split Jerks @ 60%> Even – 50ft Handstand Walk for Speed For the Jerks ideally use blocks and drop and reset between reps. Goal for the Handstand Walk is speed. 3) 5 rounds AQAP: 10 Burpees…

*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE WOD: Session A: 1) Tempo (3.3.3) Back Squat: 3 sets of 5  Warm-up as needed. Rest 2-3 minutes between sets. Work around 50-60% of your 1RM, hold to the Tempo first, loading second. 2) Every 1:00 x 10 sets: 1 Power Snatch @ 60-70% Keep lifts snappy and clean. 3) 3 rounds AQAP: 400m Assault Runner 10 Strict Handstand Push-ups 15 Dumbbell Front Squats 50/35 Don’t crush yourself, perform around 80% effort. 4) Snatch Grip Romanian Deadlift: 3 sets of 10 Rest 90-120 seconds between sets. Work with moderate load. Use straps if you need them/have them. Session B: 1) Bike Erg: 30 minutes @ Zone 2/3 @ Damper 1 Basic breathing work, this should be a conversational pace, get you a moderate sweat going. 2) 15 minute AMRAP for Quality: 100ft Walking Lunges 20 Hip…

*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE 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…

*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE WZA Mock Competition: *We will be posting the workouts for Rx’d athletes. Go to the WZA website if you know you would be competing in a different division and pick the appropriate division you would actually be capable of qualifying for and perform the workouts scaled for that respective division. We will update and post additional workouts as soon as they are released. Ideally you should perform this as a Mock Competition, meaning taking 2-4 hours between each workout. Learn how to warm-up, ideally wait as if you’re waiting for the next heat (most competitions you’ll usually find you have to warm-up and then stand around and wait for 10-20 minutes), then cool down appropriately and repeat the process a couple of hours later. 1) “Shark Bait” – AQAP: 84…

*Lift Heavy Often As In Everyday Seminar with Elijah “EZ” Muhammad Sign-up HERE WZA Mock Competition: *We will be posting the workouts for Rx’d athletes. Go to the WZA website if you know you would be competing in a different division and pick the appropriate division you would actually be capable of qualifying for and perform the workouts scaled for that respective division. We will update and post additional workouts as soon as they are released. Ideally you should perform this as a Mock Competition, meaning taking 2-4 hours between each workout. Learn how to warm-up, ideally wait as if you’re waiting for the next heat (most competitions you’ll usually find you have to warm-up and then stand around and wait for 10-20 minutes), then cool down appropriately and repeat the process a couple of hours later. 1a) 0:00 – 6:00 – Every…