Power: Wednesday, June 3rd, 2020
*We’re Opening…HERE’s the Deets **Noon Zoom HERE (Password CVCF) ***To coincide with our new programming structure, you will find programming going forward under Move, Power, Sport, and Competition. For the next 3 days we will be posting just an EMOTM for people to do as a group in class, or feel free to do your own thing. Full programming and class structure will go into affect on Saturday. WOD: 1a) 0:00 – 6:00 – Bench Press: 3 Reps Every 2:00 x 3 @ 80-90% of 1RM Make an appropriate jump on your loading based on how your sets felt through the last cycle. 1b) 6:00 – 14:00 – Supinated Bent Over Barbell Row: 10 Reps Every 2:00 x 4 sets Work to establish a position as close to parallel with the floor as possible. Use loading that you can get 6-8 reps strict, and then…
Competition: Wednesday, June 3rd, 2020
*We’re Opening…HERE’s the Deets **Noon Zoom HERE (Password CVCF) ***To coincide with our new programming structure, you will find programming going forward under Move, Power, Sport, and Competition. For the next 3 days we will be posting just an EMOTM for people to do as a group in class, or feel free to do your own thing. Full programming and class structure will go into affect on Saturday. WOD: 1) Every 1:00 x 30 sets: Station 1 – 40 seconds Machine Station 2 – 3 Push Jerk + 3 Overhead Squats Station 3 – 10-20 V-Ups Station 4 – 5-10 Strict Pull-ups Station 5 – 10-15 Deadlifts @ Push Jerk + OHS Weight For the Push Jerk + OHS perform this from the floor, work to build as heavy as able for the day, perform the Push Jerk and OHS in the same grip…
We’re Opening Tomorrow…A Few Reminders/Thoughts
And another one, this one will be a little more concise. Equipment We’re still waiting on equipment from individuals that we have heard nothing from and have reached out to. Please bring the equipment back so we can work on filling the last couple of holes in the gym, and send gear back out to people who need it at home. For those who are looking to jump in on the rental program, we are going forward with it and will be placing and order with Rogue end of week for everything we need to fill in the gaps of gear we don’t have at the gym. We’ve had a number of people ask about tacking on small equipment orders to ours. At this point we won’t be doing that as we just aren’t looking to manage 20-30 mini orders tacked onto our…
Sport: Tuesday, June 2nd, 2020
*We’re Opening…HERE’s the Deets **7:00 AM Zoom HERE (Password CVCF) ***Noon Zoom HERE (Password CVCF) ****There will be no Move Programming today, sub accordingly based on gear in the Sport programming WOD: 1a) Warm-up – Passive: 1-2 minutes/side Couch Stretch 2 minutes Pancake Stretch Spend additional time stretching/mobilizing as needed. 1b) Warm-up – Active – 2-3 rounds of: 1:00 Jumping Jacks 10 Scapula Push Ups 10 Squat Stand Squat Spend additional time warming up as needed. 2) Strength/Battery – AQAP: 120 Calories Machine Every 10 Calories Perform 2 Squat Snatch Goal stimulus is to start the Snatch at a loading that allows you to increase the loading every set. 3) Met-con – “Open 15.5” – 27-21-15-9 – AQAP: Calories Rowed Thrusters 95/65 Scale as needed. 4) Accessory – 5 sets of: 8 Tempo Snatch Romanian Deadlifts (3.1.3) 20 Hip Thrust (Off Couch) + 10/side Tempo (2.2.2)…
Burn: Tuesday, June 2nd, 2020
*We’re Opening…HERE’s the Deets **7:00 AM Zoom HERE (Password CVCF) ***Noon Zoom HERE (Password CVCF) ****There will be no Move Programming today, sub accordingly based on gear in the Sport programming WOD: 1a) Warm-up – Passive: 1-2 minutes/side Couch Stretch 2 minutes Pancake Stretch Spend additional time stretching/mobilizing as needed. 1b) Warm-up – Active – 2-3 rounds of: 1:00 Jumping Jacks 10 Scapula Push Ups 10 Squat Stand Squat Spend additional time warming up as needed. 2) Met-con – 12 minute AMRAP: 30 Couch/Chair Step-ups 50 Double-unders or 100 Single-unders Scale as needed. 3) Accessory – 3-5 sets of: 20 Hip Thrust (Off Couch) + 10/side Tempo (2.2.2) Bulgarian Split Squats + 1:00 Plank Hold Rest 90-120 seconds between sets. Focus on quality of movement, not speed. Perform movements as a Superset back-to-back-t0-back. 4) Secondary Conditioning: 30 minute Walk Get outside. Body Sport Strength/Battery Sport Met-con EMOTM…
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