Category: Sport

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 20 Box Jump overs 24/20 20 Back Squats 95/65 20 Pull-ups 20 Abmat Situps Scale as needed. 1b) 6:30 – 11:30 – 5 minute AMRAP: 12 Toes-to-bar 12 Hang Power Snatch 75/55 12/side Lateral Bar Hops Scale as needed. 1c) 13:00 – 18:00 – 5 minute AMRAP: 20 Wall Balls 20/14 10 Push-ups Scale as needed. 1d) 19:30 – 24:30 – 5 minute AMRAP: Squat Clean Thrusters 115/75 Extra Work: 2) Double-unders – 10 minutes Practice: Work on Any of the Following A – Spend the time practicing the Skill B – 10 rounds of 10 Unbroken Double-unders – Rest as needed C – 8 rounds of 20 Unbroken Double-unders – Rest as needed Spend your time working through one of these options. 3) 3 rounds of: 30 seconds Handstand Hold 10 Hollow Rocks 30 second Hanging Hollow Hold 10…

WOD: 1a) 0:00 – 3:00 – Every :45 x 4 sets: 2 Clean Pull + 2 Clean Hip Jump + 2 Tall Power Clean Keep it light. Use this as warm-up and positional work. 1b) 3:00 – 6:00 – Every :45 x 4 sets: 2 Clean Pull + 2 Clean Hip Jump + 2 Tall Power Clean Keep it light. Use this as warm-up and positional work. 1c) 7:00 – 17:00 – Every 1:15 x 8 sets: Clean Pull + Low Hang Power Clean + Tempo Front Squat + Low Hang Clean + Tempo Front Squat Start to build loading to a heavy complex for the day through these 8 sets. 1d) 18:00 – 21:00 – Every :20 x 9 sets: 1 Power Clean Use loading that is heavy and tough, but you can maintain for all 9 lifts. 2) 7 minute EMOTM: 10 D-Ball Over the…

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: 1a) 0:00 – 5:00 – Every 1:00 x 5 sets: 20 seconds/side Single Arm Overhead Kettlebell Hold Work as heavy as able focusing on warming up your shoulders and working on shoulder stability. 1b) 6:00 – 18:00 – Every 1:30 x 8 sets: 3 Split Jerk w/Pause in Catch Pause in the catch position for 3 seconds each rep. Build as heavy as deemed fit. 1c) 18:00 – 28:00 – Every 1:00 x 10 sets: 2-5 Strict Pull-ups + 1-2 Rope Climbs or Rope Sit-to-stand Pick efforts you can maintain for all 10 sets. Use assistance as needed for the Strict Pull-ups. 1d) 28:00 – 34:00 – 6 minute AMRAP: 8/side Single Leg Banded Pallof Press 8/side Single Arm Kettlebell Floor Press AMRAP for quality. Position and quality of movement first, speed is second. 1e) 35:00 – 40:00 – 5 minute AMRAP: 10 V-Ups 20 Alternating Slider…

WOD: 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 – Every 20…