Category: Sport

WOD: 1a) Pause Front Squat: 1 Rep EMOTM x 10 sets Warm-up as needed. Start around 70% of your 1RM Front Squat and climb. Pause for 3 seconds in the bottom. Build as heavy as deemed fit. 1b) Pause Back Squat: 1 RepEMOTM x 5 sets Start at your heaviest Front Squat or heavier. Pause for 3 seconds in the bottom. Build as heavy as deemed fit. 1c) Aerobic Box Step-ups @ 24/20: Max Reps EMOTM x 6 sets These should be done at an aerobic pace, i.e a rep every 2-3 seconds. Alternate minutes between traditional step-ups and lateral step-ups and over the box so that you’re alternating directions each rep. This should be a total of 3 minutes of each forward alternating step-ups, and 3 minutes of Lateral Over the Box Step-ups. Pieces 3a, 3b, 3c, should be done as one continual 21 minute piece. 2) 3 rounds AQAP: 5 Power…

WOD: 1) 40 minute EMOTM: Movement 1 – Monostructural Conditioning Movement 2 – Gymnastics/Skill Movement 3 – Non-Monostructural Conditioning Movement 4 – Barbell Movement 1 – Monstructural Conditoining – Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round. Movement 2 – Gymnastics/Skill – Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. This should be up to about 10-20 seconds of work (30 seconds if you’re working Double-unders). Movement 3 – Non-Monstructural Conditioning – Wall Balls, Box Jumps, Ball Slams, Kettlebell Swings, lightweight/higher rep Barbell work Thrusters, Cleans, Snatches, STOH, etc, Sled Drag, Farmers Carry, Battle Ropes. This should be approximately 20-30 seconds worth of work. Movement 4 – Barbell – Squats, Presses, Deadlifts, Cleans, Snatches, etc. all in a strength baring format,…

WOD: 1) 5 Floor Press + 10-20 Abmat Sit-ups: Every 2:00 for 10 sets Warm-up as needed. Start around 60-70% of your 1RM Floor Press. Build as heavy as deemed fit. Pick a quantity of Abmat  Sit-ups you can maintain and also finish with some time to recover before your next set of Floor Press. Goal should be to have about 60 seconds of full recovery time. 2) AQAP: 800m Run 40 Wall Balls 20/14 30 Push-ups 40 Wall Balls 20/14 800m Run Extra Work: 3) Band Pull Aparts: 100 not for time Break this up into as many sets as needed. Perform this as 50 Under and 50 Overhand. Focus on position and activation. Not speed. 4) Row/Assault Bike: 10 x 1:00/2:00 1:00 should be a hard effort. The 2:00 should be an active recovery, keep yourself moving. Record efforts in meters or calories for each round. For results post detailed weights, reps, times,…

* CrossFit Games “Week” Schedule HERE WOD: 1) 3 Hang Power Snatch: 1 Complex Every 1:30 for 7 sets Warm-up as needed. Start around 70% of your 1RM. Build as heavy as deemed fit. All reps should be touch-and-go, only work within the limits of what you can hold onto. 2) 3 Hang Power Clean: 1 Complex Every 1:30 for 7 sets Warm-up as needed. Start around 70% of your 1RM. Build as heavy as deemed fit. All reps should be touch-and-go, only work within the limits of what you can hold onto. 3) 10 minute AMRAP: 12 Pull-ups 9 Power Cleans 95/65 6 Burpees Extra Work: 4) Single Arm Dumbbell Row: 4 set of 10/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. 5) Bar Dips: 5 sets of 5 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post…

* CrossFit Games “Week” Schedule HERE WOD: 1) Front Squat: 3 reps Every 1:30 for 7 sets Warm-up as needed. Start at 70% or heavier. Build as heavy as deemed fit. Perform this on a running clock with sets @ 0:00, 1:30, 3:00, 4:30, 6:00, 7:30, and 9:00. 2) Barbell Back Rack Lunge: 5 reps/side Every 2:00 for 5 sets Start at 30-40% of your 1RM Back Squat. Build as heavy as deemed fit. This should be a continuation of your Front Squats, with sets @ 10:30, 12:30, 14:30, 16:30, and 18:30. 3) 3 rounds AQAP: 100m Farmers Carry 53/35 400m Run w/Slam Bal 30/20 Use kettlebells or dumbbells for the Farmers Carry. If you use rubber coated dumbbells please make sure you don’t drop them on the pavement, set them down. Extra Work: 4) Hip Thrusts: 4 sets of 12 Rest 90-120 seconds between sets. Heavy as possible. 5) Sled Drag: 8 x 50m Rest 60…