Category: Competition

WOD: 1a) 0:00 – 3:00 – Every 30 seconds x 6 sets: Clean Pull w/Pause @ Top + Hi-Hang Muscle Clean + Thruster Work light and focus on quality of movement and positions. 1b) 3:00 – 6:00 – Every 30 seconds x 6 sets: Clean Pull w/Pause @ Top + Hi-Hang Power Clean + Low Hang Squat Clean + Thruster Again keep loads light and use this as extended warm-up and an opportunity to work on positioning. 1c) 6:00 – 16:00 – Every 1:00 x 10 sets: Clean Pull w/Pause @ Top + Hi-Hang Clean + Push Jerk Build loading as deemed fit from Part B.  2) Back Squat: 3 sets of 3 @ 70-80% Rest 2-3 minutes between sets. Weights should be moderately heavy, but not demanding on the body. 3) Open HSPU Standard: 10-15 minutes Spend 10-15 minutes playing around with the HSPU standard. 4) Every…

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) Prone Shoulder Hurdles: 4 sets of 4/arm Down and back is 1 rep. Perform these slow and controlled. Rest 60-90 seconds between sets. 2) Behind the Neck Bamboo Bar Strict Press: 5 sets of 8 Perform in your Clean Grip. Rest 90-120 seconds between sets. 3) 5 sets of: 2 Snatch Grip Split Jerk + 2 Pause Overhead Squat Rest 2-3 minutes between sets. Build as heavy as deemed fit. Use Jerk Blocks if you’re not comfortable bring the bar back down to the neck. 4) 20 minute EMOTM: 1 – 10-15 Calories Row 2 – 50ft Heavy Dog Sled Push 3 – 8-10 Dumbbell Box Step-ups 50/35 4 – 150-200m Run 5 – 10 Supinated Rope Rows Scale as needed. 5) Tempo Landmine Tall Kneeling Press (3-3-3): 3 sets of 5/side Rest 90-120 seconds between sets. Focus on position and quality over loading. For results…

*Week 2 Intramural Open Score Submissions HERE…Due Monday @ 8:00 PM **Fitness Athletes, going forward to the end of the year we’ll be focusing on building some Aerobic Capacity on Tuesday’s with some Mono-Structural conditioning intervals. This is a great opportunity to work on building conditioning capacity, giving your body/joints an easier day, and really learning pacing and what your capacity is on the machines. WOD: Session A: 1) Single Leg Depth Box Jump: 3 sets of 3/side For quality, not for time. 2a) 0:00 – 3:00 – Every 30 seconds x 6 sets: Snatch Pull w/Pause @ Top + Hi-Hang Muscle Snatch + Snatch Balance Work light and focus on quality of movement and positions. 2b) 3:00 – 6:00 – Every 30 seconds x 6 sets: Snatch Pull w/Pause @ Top + Hi-Hang Power Snatch + Low Hang Snatch Again keep loads light…

*Week 2 Intramural Open Score Submissions HERE…Due Monday @ 8:00 PM WOD: Session A: 1) Power Clean From Blocks (Mid-Thigh): 7 sets of 1.1.1 Rest 2-3 minutes between sets. Drop and reset between reps. Build as heavy as deemed fit. 2a) 0:00 – 14:00 – Every 2:00 x 7 sets:  2 x 3-Stop Back Squat + 2 Back Squats Warm-up as needed. Start at a moderate load. Build heavy if you’re feeling good or keep the weights more moderate if you’re not feeling it today. Pause at around 1/4 squat, Parallel, and then in the Bottom.  2b) 14:00 – 21:00 – Every 1:00 x 7 sets: 5 Tempo Sumo Stance Good Mornings (2-1-0) Keep it light and focus on positioning. 2 seconds down, 1 second pause in the bottom explosive opening. 3) AQAP: 30 Dumbbell Hang Squat Cleans 50/35 30 Alternating Dumbbell Overhead Lunges…