Category: Competition

WOD: 1) Double Dumbbell Squat Stance Deadlifts: 15 Reps Every 2:00 x 4 sets Perform in your Squat Stance with the Dumbbell between the legs. Range of motion standard is one head of the Dumbbell to floor. Load moderate to moderately difficult. Keep your hands centered on the handle to work your grip strength, don’t offset and let them “hang” with your hands up against the Dumbbell head. 2) Kettlebell Suit-case Deadlifts: 10/side Every 2:00 x 4 sets Load as deemed fit. Focus should be on position and staying square, not load. 3) Hip Extension: 20 Reps Every 2:00 x 4 sets Add load as deemed fit. 4) Medball Hamstring Curls: 15 Reps Every 2:00 x 4 sets Keep the weight light, focus on a tight squeeze on the ball as well. 5) Farmers Carry: 5 x 100m Rest 90 seconds between sets. Use a load that allows…

WOD: 1) Every 3:00 x 5 sets: 10 Tempo (3.0.1) Dumbbell Bench Press Start at a moderate load and build to a moderately tough set for the day. Focus on good control and a full 3 second negative on each rep. 2) Every 3:00 x 3 sets: 12/side Tall Kneeling Landmine Press Work loads that are moderate and leave you with a couple extra reps in the tank at the end of each set. Perform all reps on 1 side before switching to the other. 3) Every 3:00 x 2 sets: 15/side Half Kneeling Bottoms-up Kettlebell Press Keep it light and focus on your shoulder position and wrist control. 4) Every 3:00 x 3 sets: 30 Cable Rope Tricep Press Downs Use a load that allows you to move without pause through the first 20 reps or so. 5) Single Arm Dumbbell Overhead Carry: 5 sets of 50m/side…

*Comp Training Program Update HERE *For this block of training (6 weeks) all of your load baring/strength training movements should be done at efforts that are moderate to moderately-difficult, you should not be pushing to any type of maximal effort on anything over the next 6 weeks. The goal is to get your body feeling good, shore up some muscular imbalances, and start working on building your base. You won’t touch the barbell for the next 6 weeks, and we won’t be doing any gymnastics movements either. WOD: 1) Every 3:00 x 4 sets: 20 Dumbbell Front Squats Pick a moderate load and stick with for all sets. Perform all sets with a full hand grip and full front rack…if you don’t have that position or are limited, work with loading that allows you to get in that position, and work on mobility either…

There will be no programming for Comp this week, this should be a week off after the Quarterfinals. Enjoy some down time.

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…