Category: Competition

WOD: 1) AQAP: 25-20-15-10-5 Calories Ski Erg 5-4-3-2-1 Squat Clean Thrusters 225/155 Scale as needed. 2) 3 rounds AQAP: 10 Burpee Muscle-ups 10/side Single Arm Dumbbell Overhead Squat 100/70 Scale as needed. 3) AQAP: 150-100-50ft Handstand Walk 50-35-20 Kettlebell Swings 70/53 Scale as needed. 4) Sled Drag: 400m @ Bodyweight Stimulus is constant movement, scale loading as needed for desired stimulus. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1a) 0:00 – 7:30 – Every 1:30 x 5 sets: 3 Muscle Clean + 3 Push Press Start around 50% of your 1RM. Build as heavy as deemed fit. This should be done as written. 1b) 7:30 – 15:00 – Every 1:30 x 5 sets: 2 Power Clean + 2 Push Jerk Continue to build loading from Part A. 1c) 15:00 – 22:30 – Every 1:30 x 5 sets: 1 Clean and Jerk Continue to build loading from Part B. Go heavy if you’re feeling good. 2) Front Squat: 3 sets of 10 Rest 2-3 minutes between sets. Build as heavy as deemed fit. 3) Back Squat: 3 sets of 10 Rest 2-3 minutes between sets. Build as heavy as deemed fit. 4) Glute Ham Raise: 5 sets of 5 Rest 90-120 seconds between sets. Add load/assistance as deemed fit. 5) Reverse Hyper: 3 sets of 20 Rest…

CrossFit Burn Programming/Concept Cardio Programming Will Only Be Post 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) Bench Press: 5 sets of 10 Rest 2-3 minutes between sets. Build as heavy as deemed fit. 2) Single Arm Dumbbell Push Press: 3 sets of 15/side Rest 90 seconds between sides. Build as heavy as deemed fit. 3) 40 minute EMOTM: 1 – 10-20 Calories Row 2 – 5-10 Strict Handstand Push-ups 3 – 10-20 Calories Assault Bike 4 – 6-10 Dumbbell Box Step-Overs 70/50 @ 24/20 Pick reps/output that you can maintain for all 10 cycles. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE Always remember. Thank you to everyone who serves our country.

WOD: 1a) 0:00 – 7:00 – Every 1:00 x 7 sets: 3 Muscle Snatch Start around 50% of your 1RM. Reset on the floor between each rep. Use this as warm-up/positional work. Build as heavy as deemed fit. 1b) 7:00 – 14:00 – Every 1:00 x 7 sets: 2 Power Snatch Continue to build loading from Part A. Reset on the floor between reps. 1c) 14:00 – 21:00 – Every 1:00 x 7 sets: 1 Snatch Continue to build loading from Part B. 2) 3 rounds AQAP: 100 Double-unders 20 Alternating Overhead Lunges 115/75 10 Power Snatch 115/75 Scale as needed. 3) Every 1:30 x 10 sets: Odd – 5-10 Strict Pull-ups Even – 15-20 Ring Rows Pick a rep scheme that you can maintain unbroken for all 5 sets of each movement. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE https://www.youtube.com/watch?v=JdRC3vqKehQ