*Comp Programming is currently in off-season training. We are working through a 6 week block (4/19 – 5/30) focusing on high volume, moderate load, non-barbell and non-gymnastics work. The goal through this is to get your body feeling good, and hopefully shore up some basic imbalances, along with building your base. If you have specific PT work that you know you need as well because of injuries or imbalances you should be adding that on where it fits appropriately. This is a good time to address mobility issues as well, for instance if you can’t really do a Wall Therapy Squat for example, within 6″ of the wall, how can you expect to develop movements like Overhead Squats properly, Snatches, or having good position on a heavy Front Squat. On any given day your movements, sets, and training session as a whole should feel like you always have more in the tank and you’re never pushing yourself into a high effort. Drive a car hard all the time you drive, it’s going to fall apart, train hard all the time, you’re going to fall apart and not grow. CrossFit is a Sport, every sport has an off-season, don’t be afraid to take one.

WOD:

1) Every 1:00 x 60 sets:

Station 1 – 50 seconds Assault Bike @ Wattage = 185/170% of Bodyweight

Station 2 – 8/side Single Arm KB Snatch 53/35

Station 3 – 20 Alternating Dumbbell Plank Rows 50/35

Station 4 – 8/side Single Arm KB Push Press 53/35

Station 5 – 10 Bar Facing Burpees

Station 6 – 50ft Dumbbell Walking Lunge 50/35

Scale load and volume as needed. All your movements should be unbroken for all sets, and they should all be unbroken with ample reps in the tank. This should be a moderate intensity piece. Rotate through the 6 movements for 10 rounds.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE