CVCF Gym Update – 11/16/20
Happy Monday! We hope that everyone is doing their best to enjoy the weather outside and focus on what we can control. Over the past few days we’ve had multiple members ask us what our plan is going forward with Covid or shutting down. As of now, our plan is continue to be here for all of you the best we can. We’re continuing to follow the guidelines provided to us by the state and we also hope that you all are being honest with your part as well. If we are mandated to close we are discussing options, from renting equipment back out and going to Zoom classes, to possibly not closing at all (since we’ve re-opened we’ve had 16,274 check-ins to the gym without a single person testing positive for Covid that we know of, and without a single member…
Power: Monday, November 16th, 2020
WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5/side Worlds Greatest Stretch 10 Alternating Lunges 5 Table Top Up/Downs Focus on getting into deep positions in your stretches and opening positions up. 1b) 10:00 – 25:00 – Every 2:30 x 6 sets – Back Squat: 2 sets of 5 @ 65% 2 sets of 5 @ 75% 1 set of 5 @ 85% 1 set of Max Reps @ 85% (60 second cap on the work window) Power programming will be jumping into a modified Wendler cycle that will be entirely percentage based moving forward. For percentages make sure you are working with an accurate 1RM number, and if you’re unsure, it’s always best to trend to the light side, so use 90% of what you believe your 1RM to be and use that as your max. For the final set of the day…
Sport: Monday, November 16th, 2020
WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5/side Worlds Greatest Stretch 10 Alternating Lunges 5 Table Top Up/Downs Focus on getting into deep positions in your stretches and opening positions up. 1b) 10:00 – 25:00 – Every 2:30 x 6 sets: 3 Pause Front Squats + 3 Front Squats Warm-up as needed. For the Pause Squats hold the bottom position for 3 seconds each rep. Perform this as a complex. Build as heavy as deemed fit. 1c) 25:00 – 32:00 – Every 1:00 x 7 sets: 5/side D-Ball Bear Hug Split Squats Start with a moderate load and build as deemed fit. Perform all reps on 1 side before switching to the other. 1d) 37:00 – 45:00 – 15-18-21 – AQAP: Deadlifts 185/135 Box Jump Overs 30/24 Scale as needed. Accessory: 2) Secondary Conditioning – Run: A – 5-10 minute Easy Warm-up B – 3 x…
Competition: Monday, November 16th, 2020
WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5/side Worlds Greatest Stretch 10 Alternating Lunges 5 Table Top Up/Downs Focus on getting into deep positions in your stretches and opening positions up. 1b) 10:00 – 25:00 – Every 2:30 x 6 sets: 3 Pause Front Squats + 3 Front Squats Warm-up as needed. For the Pause Squats hold the bottom position for 3 seconds each rep. Perform this as a complex. Build as heavy as deemed fit. 1c) 25:00 – 32:00 – Every 1:00 x 7 sets: 5/side D-Ball Bear Hug Split Squats Start with a moderate load and build as deemed fit. Perform all reps on 1 side before switching to the other. 1d) 37:00 – 45:00 – 15-18-21 – AQAP: Deadlifts 275/185 Box Jump Overs 30/24 Scale as needed. Accessory: 2) Secondary Conditioning – Run: A – 5-10 minute Easy Warm-up B – 3 x…
Move: Monday, November 16th, 2020
WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5/side Worlds Greatest Stretch 10 Alternating Lunges 5 Table Top Up/Downs Focus on getting into deep positions in your stretches and opening positions up. 1b) 10:00 – 25:00 – Every 2:30 x 6 sets: 5 Pause Kettlebell/Dumbbell Front Squats + 5 Kettlebell/Dumbbell Front Squats + 30 Second Wallsit Hold Start with a moderate loading and build as deemed fit. Perform the two different Squat variations as a complex then move immediately to the wall for the Wallsit Hold. 1c) 25:00 – 32:00 – Every 1:00 x 7 sets: 5/side D-Ball Bear Hug Split Squats Start with a moderate load and build as deemed fit. Perform all reps on 1 side before switching to the other. 1d) 37:00 – 45:00 – 8 minute AMRAP: 10 Dumbbell Deadlifts 10 Box Jump Overs Scale as needed. Accessory: 2) Secondary Conditioning – Run:…
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