Competition: Tuesday, March 17th, 2020
*Gym Update 3/16/20 – HERE WOD: 1) 1 + 1/4 Front Squat: 5 sets of 5 Warm-up as needed. Rest 2-3 minutes between sets. 2) 3-Position Snatch: Heavy Complex for the Day Order is Floor, Hang, Hi-Hang. Build as heavy as deemed fit. Don’t spend more than 20-30 minutes on this. 3) Ring Muscle-up Technique Work: A – 5 sets of 3 Seated Transitions B – 5 sets of 3 In-Outs C – 5 x 3 Complex (1 Complex is Pull-up, Muscle-up, Dip) Rest as needed between drills and sets. Don’t rush and focus on quality of movement. 4) 3 rounds of – 15-12-9 – AQAP: Alternating Kettlebell Snatch 70/53 Toes-to-bar Calories Ski Erg This is 3 cycles of 15-12-9 of the three movements. Rest 3 minutes between rounds/cycles. 5) Pause Rope Hold + Rope Rows: 4 sets of 15 second Hold + 8-10 Reps Rest 2-3…
Sport: Tuesday, March 17th, 2020
*Gym Update 3/16/20 – HERE WOD: 1a) 0:00 – 10:00 – Every 1:00 x 10 sets – BB Cycling/Gymnastics: Odd – 3 Squat Snatch + 3 Hang Squat Snatch Even – 5 High Box Jumps Build loading as deemed fit. Focus on constant movement on the barbell. 1b) 11:00 – 21:00 – Every 1:00 x 10 sets – BB Cycling: Odd – 3 Squat Cleans + 3 Hang Squat Cleans Even – 6 Alternating Dumbbell Split Jerk Build loading as deemed fit. Focus on constant movement on the barbell. 2) 10 minute AMAP: 12 Dumbbell Thrusters 50/35 15 Toes-to-bar 75 Double-unders Scale as needed. Extra Work: 3) Band Resisted Supinated Ring Rows: 5 sets of 10-15 Rest 60 seconds between sides. Load as deemed fit. 4) Tall Kneeling Kettlebell Arnold Press: 4 sets of 12 Rest 90-120 seconds between sets. Heavy as deemed fit. For results post…
Move: Tuesday, March 17th, 2020
*Gym Update 3/16/20 – HERE WOD: 1a) 0:00 – 5:00 – Every 30 seconds x 10 sets: 3 Box Jumps + 5 Russian Kettlebell Swings Goal here is to work on being explosive with those hips. Scale volume as needed so you can fit the work in the time domain. 1b) 5:00 – 10:00 – 5 minute AMARP: 10/side Banded Russian Twists 20-30 second Active Hollow Hang For the Russian Twists, band should be hooked on the Pull-up Rig, perform 10 one direction, then switch your position and perform 10 the other direction. 1c) 11:00 – 16:00 – Every 30 seconds x 10 sets: 3 Tuck Jumps + 5 Dumbbell Hang Power Cleans Goal here is to work on being explosive with those hips. Scale volume as needed so you can fit the work in the time domain. 1d) 16:00 – 21:00 – 5 minute AMRAP: 10/side…
Power: Tuesday, March 17th, 2020
*Gym Update 3/16/20 – HERE WOD: 1a) 0:00 – 8:00 – Every 2:00 x 4 sets – Pendlay Row: 5 @ 60% 5 @ 65% 5 @ 70% 5 @ 75% Warm-up as needed. De-load this week, we will be testing your 1RM next. 1b) 8:00 – 14:00 – Every 1:30 x 4 sets: 5/side Single Arm Dumbbell High-Pull Perform 5 reps on 1 side before switching to the other, build as heavy as deemed fit. 1c) 14:00 – 20:00 – Every 1:30 x 4 sets: 3/side Mixed Grip Pull-ups Add load/assistance as deemed fit. These should be performed strict. 2) 10 minute AMAP: 12 Dumbbell Thrusters 35/25 15 Knees-up 50 Double-unders Scale as needed. Extra Work: 3) Single Arm Bottoms-up Kettlebell Carry: 5 x 50ft/side Rest 60 seconds between sides. Load as deemed fit. 4) Single Arm D-Handle Cable Row: 4 sets of 10/side Rest 90-120 seconds between…
CVCF Gym Update – 3/16/20
I hope this message finds everyone as well as can be. First I wanted to say thank you so much for the people who have voiced their support for us regardless of our decisions and have voiced they would like to continue to pay and support us, the gym, or employees, regardless of whether they are coming to the gym or not. I feel like I’ve always been a very transparent and honest person, so this will be no different. Dani and I, as many small business owners are, are in quite a bit of fear at the moment, not about our health, but about our finances. I actually read a recent article that the biggest disaster from this whole virus isn’t necessarily going to be the number of people who die, but the number of people who end up bankrupt (meanwhile plenty…
Categories
- Burn (63)
- Competition (2,333)
- crossfit kids blog (3)
- events (139)
- Move (2,299)
- Power (468)
- Sport (2,961)
- Uncategorized (994)
