Category: Competition

CrossFit Burn Programming/Concept Cardio Programming Will Only Be Posted In the Gym 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…

WOD: 1) Press from Split Jerk Stance: 5 sets of 3/side Rest 90-120 seconds between sets. Use this as positional and warm-up work. 2) Push Jerk Behind the Neck In Split: 5 sets of 3 Rest 90-120 seconds between sets. Perform in your dominant Split Jerk stance. Hold the bar overhead for 3 seconds each rep. 3) Pause Overhead Squat: 3 sets of 3 Rest 2-3 minutes between sets. Pause for 3 seconds in the hole. Build as heavy as deemed fit. 4) 4 rounds of: 1 minute Assault Bike 1 minute Ball Slams 40/30 1 minute Row 1 minute Dumbbell Box Step-Overs 35/25 @ 240/20 1 minute Single Arm Kettlebell Overhead Hold 53/35 (30 seconds/side) Perform at 70-80% effort. 5) 3 sets of: 10/side Tall Kneeling Banded Pallof Press 20 Banded External Rotation 30 second Hollow Hold For quality, not for time. 6) Recovery: 15-20 minutes Spend this…

WOD: Session A: 1a) 0:00 – 3:00 – Every 45 seconds x 4 sets: 2 Snatch Pull + 2 Hip Snatch Jump + 2 Tall Power Snatch Keep this light and use this as positioning and warm-up work. 1b) 3:00 – 6:00 – Every 45 seconds x 4 sets: 2 Snatch Pull + 2 Hip Snatch Jump + 2 Tall Snatch Same as above except you’re pulling into a full Squat on the Tall Snatch. Add a little loading as deemed fit. 1c) 7:00 – 17:00 – Every 1:15 x 8 sets: Snatch Pull + Low Hang Power Snatch + Tempo Overhead Squat + Low Hang Snatch + Tempo Overhead Squat This is a pretty large complex today. Loading will be a little lighter than weeks past, but goal is to still build as heavy as deemed fit for the given stimulus. 1d) 18:00 – 21:00 –…

*Week 3 Intramural Open Score Submissions HERE…Due Monday @ 8:00 PM WOD: Session A: 1) From Block @ Mid-Thigh – 7 sets of: 1 Clean Pull + 1 Power Clean + 1 Clean Start at a moderate load, build as heavy as deemed fit. Rest 2-3 minutes between sets. 2) Every 2:00 x 7 sets: 1 Thruster + 1 Tempo Front Squat (3.0.3) + 2 Front Squats Warm-up as needed. Start at a moderate load and build as heavy as deemed fit. On the Tempo Front Squat really focus on trying to control through the range of motion. 3) Every 2:00 x 8 sets: 7 Hang Power Cleans 185/135 11 Burpee Lateral Bar Hops 40 Double-unders Goal here is fast but maintainable paces for each set. 4) Single Leg KB Hold + 5 Switches: 5 sets of 1 Perform the RDL and hold that position…

WOD: 1) “Open 20.3” – AQAP – 9 minute time Cap: 21 Deadlifts 225/155 21 Handstand Push-ups 15 Deadlifts 225/155 15 Handstand Push-ups 9 Deadlifts 225/155 9 Handstand Push-ups 21 Deadlifts 315/205 50ft Handstand Walk 15 Deadlifts 315/205 50ft Handstand Walk 9 Deadlifts 315/205 50ft Handstand Walk For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE