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Competition

July 25, 2014 – Competition

Workout of the Day A. Take three attempts to establish a 1-RM Overhead Squat Take as much time as needed to warm-up. After your last warm-up lift, set a clock and wait exactly 6 minutes before taking your first official attempt. Attempts must come between the following times on the running clock: Attempt 1 – 6:00 to 8:00 Attempt 2 – 8:00 to 10:00 Attempt 3 – 10:00 to 12:00 B. “Games 2014 – Triple 3″ For time: Row 3,000 Meters 300 Double-Unders Run 3 Miles

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July 24, 2014 – Competition

**REMINDER – Both Invictus Locations will be closed at 1:00 p.m. on Thursday through the weekend so that the Sea of Green can support Team Invictus, Josh Bridges, Lauren Fisher and the other Invictus athletes at the CrossFit Games.** Workout of the Day A. Five sets of: Swim 200 Meters Rest 2 minutes 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

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July 23, 2014 – Competition

Workout of the Day A. Every two minutes, for 20 minutes (10 sets): Clean x 1 rep Loads per set (by %) – 55, 65, 70, 75, 80, 85, 90, 95, 101, 101+ B. Every minute, on the minute… Back Squat *Set 1 – 40% x 1 rep *Set 2 – 50% x 1 rep *Set 3 – 60% x 1 rep *Set 4 – 70% x 1 rep *Set 5 – 80% x 1 rep and then…. Every 2 minutes… *Set 6 – 85% x 1 rep *Set 7 – 90% x 1 rep *Set 8 – 95% x

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July 22, 2014 – Competition

Workout of the Day A. Every 90 seconds, for 15 minutes (10 sets): Jerk from Behind the Neck x 1 rep (Pause for 2-3 seconds in the split jerk receiving position before recovering.) Build over the course of the 10 sets. B. Strict Overhead Press * Set 1 – 5 reps @ 80-85% * Set 2 – 4 reps @ 85-90% * Set 3 – 3 reps @ 90-95% * Set 4 – 2 reps @ 95-98% * Set 5 – 1 rep @ 100-105% Rest 2-3 minutes between sets. C. Every 6 minutes, for 24 minutes (4 sets) of:

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July 21, 2014 – Competition

Workout of the Day A. Front Squat *Set 1 – 3 reps @ 55-60% *Set 2 – 2 reps @ 65-70% *Set 3 – 1 rep @ 75-80% *Set 4 – 1 rep @ 80-85% *Set 5 – 1 rep @ 85-90% *Set 6 – 1 rep @ 90-95% *Set 7 – 1 rep @ 95+% *Set 8 – 1 rep @ 101-105% Rest as needed B. Every two minutes, for 20 minutes (10 sets): Snatch x 1 rep Loads per set (by %) – 55, 65, 70, 75, 80, 85, 90, 95, 101, 101+ C. For time: Row 2000

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July 20, 2014 – Competition, Performance and Fitness

Recovery Day A. Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them. B. Nutrition Preparation * Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week. C. Mental Restoration * Different for everyone – could be meditation or could be gathering with

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July 19, 2014 – Competition

Workout of the Day A. COMPARE TO JUNE 14 – Simply click your name on the blog and it will show you all previous comments you’ve made. For max reps: 30 Seconds of Muscle-Ups Rest 30 seconds 30 Seconds of Toes to Bar Rest 30 seconds 30 Seconds of Handstand Walk (for max distance) Rest 30 seconds 45 Seconds of Muscle-Ups Rest 15 seconds 45 Seconds of Toes to Bar Rest 15 seconds 45 Seconds of Handstand Walk (for max distance) Rest 15 seconds 60 Seconds of Muscle-Ups 60 Seconds of Toes to Bar 60 Seconds of Handstand Walk (for

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July 18, 2014 – Competition

Workout of the Day A. Front Squat *Set 1 – 3 reps @ 70% *Set 2 – 2 reps @ 80% *Set 3 – 2 reps @ 85-90% *Set 4 – 1 rep @ 90-95% *Set 5 – 1 rep @ 95+% Rest 2-3 minutes between sets. B. Every two minutes, for 16 minutes (8 sets): Clean + Front Squat + Jerk Build to today’s heaviest set. C. Five rounds for time of: 5 Power Cleans (195/135 lbs) 10 Front-Racked Reverse Lunges (195/135 lbs) 15 Burpees Over the Barbell OPTIONAL Additional Conditioning Session At 80-85%… Row 2000 Meters Run 2

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July 17, 2014 – Competition

Workout of the Day A. Five sets of: Swim 100 Meters Rest 90 seconds and then… Two sets of: Swim 200 Meters Rest 2 minutes 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,

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July 16, 2014 – Competition

Workout of the Day A. Every 2 minutes, for 16 minutes (8 sets): Clean x 1.1 (rest 10 seconds between singles) Build over the course of the 8 sets. B. Every minute, on the minute… Back Squat *Set 1 – 40% x 1 rep *Set 2 – 50% x 1 rep *Set 3 – 60% x 1 rep *Set 4 – 70% x 1 rep *Set 5 – 80% x 1 rep and then…. Every 2 minutes… *Set 6 – 85% x 1 rep *Set 7 – 90% x 1 rep *Set 8 – 95% x 1 rep C. Every

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