Competition: Tuesday, October 27th, 2020
WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Banded Face Pulls (Attached Low On Rig) 10 Squat Hold + Reach Overhead 5/side Single Arm Dumbbell Tempo Overhead Squats Take your time and focus on good activation and positions. If you don’t have the mobility for the OHS, perform a Single Arm Front Squat instead. 1b) 10:00 – 20:00 – Every 1:00 x 10 sets: Sets 1-5 (10:00 – 15:00) – Muscle Snatch + Snatch Push Press Sets 6-10 (15:00 – 20:00) – Hang Power Snatch + Snatch Start at a light load and build as deemed fit. Drop the bar between the Hang Power Snatch and Snatch. 1c) 20:00 – 30:00 – Every 1:15 x 8 sets: Sets 1-4 (20:00 – 25:00) – Muscle Clean + Pause Thruster Sets 5-8 (25:00 – 30:00) – Power Clean + Halting Split Jerk + Split Jerk Start…
Power: Tuesday, October 27th, 2020
WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Banded Face Pulls (Attached Low On Rig) 10 Squat Hold + Reach Overhead 5/side Single Arm Dumbbell Tempo Overhead Squats Take your time and focus on good activation and positions. If you don’t have the mobility for the OHS, perform a Single Arm Front Squat instead. 1b) 10:00 – 20:00 – Every 1:00 x 10 sets: Sets 1-5 (10:00 – 15:00) – 5 Strict Pull-ups Sets 6-10 (15:00 – 20:00) – 10-15 Double Dumbbell Upright Rows Use assistance as needed for the Pull-up. 1c) 20:00 – 30:00 – Every 1:15 x 8 sets: 3 Clean Grip Deadlifts + 3 Low Hang Clean Pulls + 3 Hang Power Cleans Use this as skill work to start to develop the positions and movement patterns of the Clean. Focus on position and quality of movement over loading. 1d) 35:00 –…
CVCF Gym Update – 10/26/20
Happy Monday everyone. We hope you all had an amazing weekend and got to enjoy some of that beautiful weather on Friday. As the temps drop, weather worsens, and we all work through this continued “new normal” we felt it appropriate and time to send out a few quick updates. First and foremost we want to say thank you for all of the support and working with all of us through this pandemic. It’s shocking to think it’s already been over 7 months since we were forced to close our doors, and 4 months since CVCF was able to open back-up. It has certainly been a period of time that we will always remember, and at the same time, we are still unsure of what the the future holds for us. With that said, we are hopeful we will be able to continue…
Move: Monday, October 26th, 2020
WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 20 Glute Bridge Up w/Mini Band Station 2 – 8-10 Alternating 90/90 Hip Opening Drill Station 3 – 5-10 Pause Back Squats/Front Squats/Goblet Squats Get those hips and glutes warmed up and ready to Squat. 1b) 10:00 – 25:00 – Every 2:30 x 6 sets: 10 1+1/4 Landmine Squats + 5/side Front Foot Elevated Goblet Split Squat Start with a moderate loading and build through each set as deemed fit. Start with a small rise for the Front Foot elevation on the Split Squat and build the height as deemed fit. 1c) 25:00 – 32:00 – Every 1:00 x 7 sets: 6 Alternating Goblet Cossasck Squats This may be a movement you start with no loading. If you don’t have the mobility for this movement use the Pull-up rig to hang on…
Sport: Monday, October 26th, 2020
WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 20 Glute Bridge Up w/Mini Band Station 2 – 8-10 Alternating 90/90 Hip Opening Drill Station 3 – 5-10 Pause Back Squats/Front Squats/Goblet Squats Get those hips and glutes warmed up and ready to Squat. 1b) 10:00 – 25:00 – Every 2:30 x 6 sets: Back Squat 8-6-4-4-6-8 Reference last week for loading, and be mindful of the stimulus that was created last week ending on the larger sets. Build into a heavy 4 for the day, and then work to keep the loading up as much as possible as you finish out through the 6 and 8 o the back end. 1c) 25:00 – 32:00 – Every 1:00 x 7 sets: 6 Alternating Goblet Cossasck Squats This may be a movement you start with no loading. If you don’t have the…
Categories
- Burn (63)
- Competition (2,333)
- crossfit kids blog (3)
- events (139)
- Move (2,299)
- Power (468)
- Sport (2,961)
- Uncategorized (994)
