Competition: Monday, March 9th, 2020
*Spring Events at CVCF HERE WOD: 1) Every 2:00 x 5 sets: 40 Double-unders + 5 Front Squats @ 60%> Warm-up as needed. Bar is taken from the floor. Squat Clean can count as your first Front Squat. Build loading each round as deemed fit. 2) Every 1:00 x 10 sets: 2 Banded Sumo Speed Deadlifts @ 50% + 20-30% Banded Tension Weight should stay fixed across al 10 reps. Focus should be on maximal bar speed. Set the bar Dead and reset your position between reps. 3) For Time @ Zone 3/Moderate Pace: 10K Bike Erg 500m Empty Dog Sled Push 2K Ski Erg Every 4:00 – 10 Double Russian Kettlebell Swings 53/35 Workout starts with the swings, and are performed Every 4:00 until completion of the workout. 4) 3 rounds for Quality 50ft/side Lateral Monster Walk 20 Banded Good Mornings 30 second Hollow Hold Take…
Move: Monday, March 9th, 2020
*Spring Events at CVCF HERE WOD: 1) 0:00 – 21:00 – Every 3:00 x 7 sets: 10 D-Ball Bear Hug 1+1/4 Squats 10/side Slider Reverse Lunges 20 seconds/side Side Plank or Star Plank Start at moderate weights and build as heavy as deemed fit for the D-Ball Squats. For these go down into the bottom of the squat, come up just past parallel, back down into the bottom, and then stand to finish the rep. For the Slider Lunges, one foot should be on the solid ground, the other on the slider. Perform all reps on 1 leg before switching to the other. This is meant to be un-loaded, focus on position, and activation. For the Plank pick a variation that is appropriate for your abilities. Perform the 3 movements back-to-back-to-back like a superset and rest at the end. Scale volume as needed so…
Fitness: Saturday, March 7th, 2020
*Spring Events at CVCF HERE **Sugar Spreading the Love of the “Hawks” Workout HERE WOD: 1a) 0:00 – 10:00 – 10 minutes Max Calories Ski/Bike/Row/Run: 30 seconds Easy/Moderate 30 seconds Hard/Sprint Accumulate as many calories as possible sticking to a pattern of trying to maintain a low-to-moderate pace for 30 seconds and then a high effort pace for 3 seconds. 1b) 12:00 – 22:00 – 10 minute AMRAP: 9/side Single Arm Dumbbell Front Squat 25/15 15 Box Jumps 24/20 21 V-Ups Scale as needed. For the Squat perform all reps on 1 side before switching to the other side. 1c) 24:00 – 34:00 – 10 minute AMRAP: 10 Push-ups 20 Abmat Sit-ups 30 Dumbbell Goblet Box Step-ups 25/15 Scale as needed. Step-ups alternate legs every rep. Step-ups done at whatever height you used to Box Jump on. Extra Work: 2) 3 rounds for Quality: 10 Medball Good…
Power: Saturday, March 7th, 2020
*Spring Events at CVCF HERE **Sugar Spreading the Love of the “Hawks” Workout HERE WOD: 1a) 0:00 – 10:00 – 10 minutes Max Calories Ski/Bike/Row/Run: 30 seconds Easy/Moderate 30 seconds Hard/Sprint Accumulate as many calories as possible sticking to a pattern of trying to maintain a low-to-moderate pace for 30 seconds and then a high effort pace for 3 seconds. 1b) 12:00 – 22:00 – 10 minute AMRAP: 9/side Single Arm Dumbbell Overhead Squats 35/25 15 Box Jumps 24/20 21 V-Ups Scale as needed. For the Squat perform all reps on 1 side before switching to the other side. 1c) 24:00 – 34:00 – 10 minute AMRAP: 10 Push-ups 20 Abmat Sit-ups 30 Dumbbell Goblet Box Step-ups 35/25 Scale as needed. Step-ups alternate legs every rep. Step-ups done at whatever height you used to Box Jump on. Extra Work: 2) Sandbag/D-Ball Carry: 8 sets of 100ft Rest…
Competition: Saturday, March 7th, 2020
*Spring Events at CVCF HERE **Sugar Spreading the Love of the “Hawks” Workout HERE WOD: 1) 5 rounds of: 15/12 Calories Assault Bike 9 Hang Power Cleans 155/105 6 Front Squat 155/105 1 Handstand Walk Obstacle Course Rest 2 minutes between rounds. Focus should be fast, but maintainable paces. 2) “Atlas Games Event 1 Test – 3 rounds AQAP: 200m Run 20 Overhead Squats 95/65 7 minute time cap. 3) 4 sets of: 5/side Bird Dog Bench Row 10 Landmine Anti-Rotation 20 Handstand Shoulder Taps For quality, not for time. 4) Mobility: 2 minutes/side Couch Stretch 2 minutes/side Pigeon Stretch 2 minutes/side Banded Lat/Tricep Stretch 2 minutes/side Samson Stretch 2 minutes/side Lax Ball in the Lat Spend extra time on any of these stretches if you’re feeling tight on any of them. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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