Workout of the day

7 Minutes to Establish 3RM Overhead Squat from the ground

Then,

"Helen"

3 Rounds for time of:

400 Meter Run

21 KB Swings (24Kg/16Kg)

12 Pull Ups

Workout of the Day (Courtesy of CrossFit Invictus Competition WOD)

OFF-SEASON

A.

Three sets, not for time, of:

Rope Climbs x 3-4 ascents

Strict Handstand Push-Ups x 6-18 reps

L-Sit x 30-45 seconds

B.

Take 15-30 minutes to build to a heavy Split Jerk.

C.

Five sets for time of:

Row 250 Meters

155/105 lb. Shoulder to Overhead x 10 reps

Burpees Over Barbell x 20 reps

Rest 3 minutes

Active Recovery Day

Meet us down at the field at 5:30. Bring your running shoes!

Please note: No 6:30 class tonight

Monica gettin' after it!

Workout of the Day (Courtesy of CrossFit Invictus Competition WOD)

A.
Three sets, not for time, of:
Toes to Bar x 10-12 unbroken reps
Box Jump-Overs x 10 reps
(work on speed and efficiency)
Muscle-Ups x 3-8 unbroken reps

B.
Four sets of:
Hang Snatch + Snatch
Rest 2-3 minutes

Build over the course of the four sets.

C.
Four sets of:
Snatch x 1 rep
Rest as needed

Continue to build with singles for four attempts.

D.
Complete as many rounds and reps as possible in 6 minutes of:
115/75 lb Hang Snatch x 5 reps
Handstand Push-Ups x 10 reps
Double-Unders x 20 reps

E.
Back Squat
* Set 1 – 5 reps @ 60%
* Set 2 – 3 reps @ 70%
* Set 3 – 2 reps @ 80%
* Set 4 – 1 rep @ 90%
* Set 5 – 1 rep @ 90-95%
* Set 6 – Max reps @ 85%
(no significant pause at the top, just take the time to breath, brace and go)
Rest 2-3 minutes between sets 4, 5 and 6 – less between the first 3 sets.

Workout of the Day (Courtesy of CF Invictus Competition WOD)
A.
Three sets, not for time, of:
Muscle-Ups x 3-8 reps
Alternating Pistols x 12-16 reps (6-8 each leg)
(if you are proficient with pistols, progress the movement with a PVC or barbell overhead as you pistol)
Butterfly Chest-to-Bar Pull-Ups x 12-15 reps

B.
Every minute, on the minute, for a total of 10 minutes, perform the following:
Snatch x 1

Loading:
*Set 1 – 55%
*Set 2 – 60%
*Set 3 – 65%
*Set 4 – 70%
*Set 5 – 75%
*Set 6 – 80%
*Set 7 – 85%
*Set 8 – 90%
*Set 9 – 95%
*Set 10 – 95+%

In an ideal world, you would have a coach or training partner assisting you with loading your barbell. Just do your best, and if you get a little bit off on the minute, don’t sweat it. As long as you hit these 10 lifts within 10-13 minutes, that is fine.

C.
Back Squat
* Set 1 – 3 reps @ 70%
* Set 2 – 2 reps @ 80%
* Set 3 – 1 rep @ 85%
* Set 4 – 1 rep @ 90%
* Set 5 – 1 rep @ 95%
* Set 6 – 1 rep @ 95+%
Rest as needed

I know your legs aren’t totally fresh, but if the weight feels good on the 5th set, go for a new 1-RM.

D.
Three sets of:
Weighted GHD Hip Extension x 8 reps @ 4022
Rest 60 seconds
Ring Dips x 15-20 reps
Rest 60 seconds

Only 9 days til the Open!!! Who is Ready??? The Southern California Regional is at the Del Mar Fairgrounds this year on May 17-19!!!

Workout of the Day
A.
Three sets, not for time, of:
Toes to Bar x 10-12 reps
Double-Unders x 50 reps
Handstand Push-Ups x 5-15 reps
(work your weakness on the HSPU – if you’re strong with strict, but don’t kip well, practice kipping efficiency. If you kip well but aren’t strong with strict, perform strict. Adjust the reps based on your ability and whether you chose strict or kipping.)

B.
For time:
Row 1000 Meters
15 Wall Climbs
Run 1200 Meters

Rest exactly 6 minutes, and then . . .

C.
For time:
Row 1500 Meters
10 Wall Climbs
Run 800 Meters

Rest exactly 6 minutes, and then . . .

D.
For time:
Row 2000 Meters
5 Wall Climbs
Run 400 Meters

A.
Five sets of:
Front Squat x 1 rep
* Set 1 – 70%
* Set 2 – 80%
* Set 3 – 90%
* Set 4 – 95%
* Set 5 – 100+%
Rest as needed

B.
Take 15-20 minutes to build to a heavy Clean & Jerk

Let feel dictate the load for your lifting today – if you feel fast and your mechanics are good, keep building. If not, stay lighter and work on speed and mechanics.

C.
Complete as many rounds and reps as possible in 6 minutes of:
5 Hang Power Cleans (135/95 lb)
10 Handstand Push-Ups
30 Double-Unders

Rest exactly 4 minutes, and then . . .

D.
Complete as many rounds and reps as possible in 4 minutes of:
10 Shoulder to Overhead (135/95 lb)
10 Burpees Over the Barbell