Category: Competition

*Comp Programming is currently in off-season training. We are working through a 6 week block (4/19 – 5/30) focusing on high volume, moderate load, non-barbell and non-gymnastics work. The goal through this is to get your body feeling good, and hopefully shore up some basic imbalances, along with building your base. If you have specific PT work that you know you need as well because of injuries or imbalances you should be adding that on where it fits appropriately. This is a good time to address mobility issues as well, for instance if you can’t really do a Wall Therapy Squat for example, within 6″ of the wall, how can you expect to develop movements like Overhead Squats properly, Snatches, or having good position on a heavy Front Squat. On any given day your movements, sets, and training session as a whole should…

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 3 Inchworm + 2 Shoulder Plank Taps 5/side Single Leg Romanian Deadlift  w/KB/DB 10 Box Step-ups 15 Hollow Rocks Get yourself prepped and warm! 1b) 12:00 – 45:00 – AMRAP: 100/80 Calories Ski/Bike/Row 80 Kettlebell Swings 70/53 60 Wallballs 20/14 40 Alternating Single Arm Dumbbell Hang Clean and Jerk 50/35 20 Alternating Single Arm Dumbbell Devils Press 50/35 Scale as needed. If you’re on an Assault Bike scale the Calories to 80/64 For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) Every 1:00 x 60 sets: Station 1 – 50 seconds Assault Bike @ Wattage = 175/160% of Bodyweight Station 2 – 15 Kettlebell Swings 70/53 Station 3 – 10 Bar Facing Burpees Station 4 – 15 Wall Balls 20/14 Station 5 – 10-15 V-Ups Station 6 – 10 Dumbbell Box Step-Overs 50/35 @ 24/20 Scale load and volume as needed. All your movements should be unbroken for all sets, and they should all be unbroken with ample reps in the tank. This should be a moderate intensity piece. Rotate through the 6 movements for 10 rounds. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) Single Arm Dumbbell Row: 12/side Every 3:00 x 4 sets Perform at a load that you can complete Strict with 1-2 reps left in the tank. Perform all reps on 1 side before switching to the other. 2) Cable Wide Grip Lat Pull-Down: 20 Reps Every 2:00 x 4 sets Keep the weight at a fixed moderate load. Should be able to get through almost all reps in a clean strict movement. 3) Single Arm Kettlebell Upright Row: 15/side Every 3:00 x 3 sets: Keep it light focus on position and activation. Perform all reps on 1 side before switching to the other. 4) Hand-Over-Hand Sled Pull: 50ft Every 2:00 x 6 sets Build up to a tough unbroken set for the day. 5) Alternating Dumbbell Hammer Curls: 20 reps Every 2:00 x 4 sets Focus on activation and bicep health, not load. 6) Row: 500 Calories…

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…