Competition

Competition: Tuesday, May 14th, 2019

*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE.

**Join us Monday, May 27th for our only class at 9:00 AM to hit our Memorial Day Murph.

WOD:

Session A:

1a) 0:00 – 15:00 – Every 1:30 x 10 sets:

1 Snatch Pull +

1 Low Hang Snatch Pull +

1 Low Hang Snatch +

1 Overhead Squat

Start around 60% of your 1RM. Build as heavy as deemed fit.

1b) 16:00 – 21:00:

16:00 – 18:00 – 2 minute AMRAP of Max Complexes @ 70% of Day’s Max

18:00 – 19:00 – Rest

19:00 – 21:00 – 2 minute AMRAP of Max Complexes @ 70% of Day’s Max

Max complex in each piece. If you drop the bar anywhere in the complex it doesn’t count.

2) 15-12-9 – AQAP:

Strict Pull-ups

Bar Muscle-ups

Scale as needed. For the Strict Pull-ups, Knees must remain completely straight, no movement through the hip joint, and no dropping from the top, you must lower back down each rep.

3) 5 rounds AQAP:

14 D-Ball Bear Squats 150/100

7 Burpee Chest-to-bar Pull-ups

Scale as needed.

4) 5 sets of:

10 Cable Supinated Pull-Downs

+

20 second Hold at Chin on Rep 10

Rest 90-120 seconds between sets.

5) 3 sets of:

25/side Banded External Rotation

+

10/side Single Arm Dumbbell Upright Rows

Rest 90-120 seconds between sets. Focus on movement/activation, not loading. Perform both movements on one arm, then switch to the other.


Session B:

1) 4 sets of:

50/40 Calories Assault Bike

30/25 Calories Ski Erg

100ft Dumbbell Farmers Carry 100/70

Rest 3 minutes between intervals. Hard, consistent efforts.


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

https://www.youtube.com/watch?v=TdmJ6UOaSJU

Competition: Monday, May 13th, 2019

*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE.

**Join us Monday, May 27th for our only class at 9:00 AM to hit our Memorial Day Murph.

WOD:

Session A:

1) Every 1:30 x 7 sets: Clean From Blocks 1.1

Blocks setup so bar is just above the knee. Drop and reset between reps. All reps full Squat. Build as heavy as deemed fit.

2) Clean High-Pull: 3 sets of 5 @ 60-70% of Clean

Rest 2-3 minutes between sets. Set dead on the ground each rep. Add 5-10lbs from last week.

3a) 0:00 – 10:00 – Every 2:30 x 4 sets: Back Squat (7-5-3-3)

Warm-up as needed. Start around 60% of your 1RM. Build through the sets as heavy as deemed fit. Reference last week for loading and work to build a little heavier.

3b) 10:00 – 18:00 – Every 2:00 x 4 sets: 5/side Front Rack Front-to-Back Lunge

Perform all reps on 1 leg, then switch to the other. Step forward into a lunge, then in one clean step, step all the way to a reverse lunge, and then back to center. That is a single rep. Perform 5 full reps on each leg.

3c) 18:00 – 26:00 – Every 2:00 x 4 sets: 10 Pause Hip Thrusts – Tempo (1-3-1)

Start at a moderate weight. Focus on position only as high as you can maintain a neutral spine, don’t drive yourself into hyper extension. Hold for a hard contraction for 3 seconds at the top.

4) 10 minute AMRAP:

15 Hang Power Cleans 115/75

30 Double-unders

Scale as needed.

5) Hip Extension: 100 reps

Break-up as needed.

6) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.


Session B:

1) Row: 20 x 250m

Rest 1 minute between intervals. Hard, but consistent efforts.


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

Competition: Saturday, May 11th, 2019

*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE.

**Join us Monday, May 27th for our only class at 9:00 AM to hit our Memorial Day Murph.

WOD:

1) Every 1:30 x 7 sets: Squat Snatch + Power Snatch

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Drop and reset between reps.

2) Snatch High-Pull: 3 sets of 5 @ 60-70% of Clean

Rest 2-3 minutes between sets. Set dead on the ground each rep. Add 5-10lbs from last week.

3) 15-12-9 – AQAP:

Muscle-ups

Thrusters 165/115

Scale as needed.

4) 3 rounds AQAP:

100 Double-unders

400m Run

30 Wall Balls 20/14

Scale as needed.

5) Sled Drag: 400m @ Bodyweight

Stimulus is steady, consistent movement. Scale load as needed for desired stimulus.


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

https://www.youtube.com/watch?v=jHARXQPvhdc

Competition: Friday, May 9th 2019

*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE.

**Join us Monday, May 27th for our only class at 9:00 AM to hit our Memorial Day Murph.

WOD:

Session A:

1a) 0:00 – 15:00 – Every 1:30 x 10 sets:

1 Clean Pull +

1 Hang Clean +

1 Push Jerk +

1 Split Jerk

Start around 60% of your 1RM. Build as heavy as deemed fit.

1b) 16:00 – 21:00:

16:00 – 18:00 – 2 minute AMRAP of Max Complexes @ 70% of Day’s Max

18:00 – 19:00 – Rest

19:00 – 21:00 – 2 minute AMRAP of Max Complexes @ 70% of Day’s Max

Max complex in each piece. If you drop the bar anywhere in the complex it doesn’t count.

2) Pause Front Squat: 10 sets of 1

Rest 2-3 minutes between sets. Heavy as possible.

3) AQAP:

3 rounds of Chest-to-bar “Cindy”

15 Clean and Jerks 155/105

3 rounds of Chest-to-bar “Cindy”

15 Clean and Jerks 155/105

3 rounds of Chest-to-bar “Cindy”

“Cindy” is 5 Chest-to-bar Pull-ups + 10 Push-ups + 10 Air Squats.

4) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.


Session B:

1) 10 rounds AQAP:

1 Legless Rope Climb 15ft

100ft D-Ball Bear Carry 150/100

Scale as needed.

2) Supinated Pendlay Row: 5 sets of 8

Rest 90-120 seconds between sets. Heavy as possible. Set dead on the floor each rep.

3) Run: 100m Every 1:00 x 30 sets

Warm-up appropriately. Hit these at hard/sprinty efforts.


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

https://www.youtube.com/watch?v=oVonOg__uNE

Competition: Thursday, May 9th, 2019

*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE.

**Join us Monday, May 27th for our only class at 9:00 AM to hit our Memorial Day Murph.

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 end of the session, not depleted. I would also always prefer to see active recovery done as soon after rising as possible on the active recovery days. It’s an opportunity to start some blood flowing and aid your recovery.

B.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
– AND/OR –
* Body work from a licensed body worker (ART, Graston, acupuncture, etc…)

C.
Inflammation Maintenance
* This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc….

D.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

E.
Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.


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