Concept Cardio: Thursday, March 5th, 2020
Spring Events at CVCF HERE Concept Cardio Programming Will Only Be Posted In the Gym Active Recovery: The goal should be as much as possible of the following below. Thanks to CrossFit Invictus for posting this. A. Aerobic Restoration 25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: * Swim (this is my first choice, and if you have an ocean, even better) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational and relaxed) * Cycling (get outdoors and enjoy the scenery as you ride) * Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors) NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to work on a skill…
Competition: Thursday, March 5th, 2020
Spring Events at CVCF HERE Swim: 1) 20 minute AMRAP: 200m Freestyle 200m Breast Stroke 200m Kick Only 200m Pull Only 200m Side Stroke Perform as an AMRAP, with a minimum work of 2 rounds, if that takes you longer than 20 minutes that’s fine. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Competition: Wednesday, March 4th, 2020
Spring Events at CVCF HERE WOD: 1) 3 rounds for Quality 10 Dumbbell Bench Press 70/50 100ft Hand-Over-Hand Sled Pull 10 High Box Get Overs For quality, not for time. Get Over’s should be at least 40″ high. 2) 5 sets of: 1 BTN Split Jerk + 2 Split Jerk Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit. 3) 3 rounds for Quality: 5 Incline Bench YAT 10 Tall Kneeling Banded “W” For quality, not for time. No more than 5lb weights for the YAT. 4) Easy Conditioning: 20 minutes Pick two machines. Flip Flop between them for 20 minutes at an easy/moderate pace. You choose the intervals. 5) Mobility: 30 minutes Stretch, foam roller, lacrosse ball, bands, etc. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Sport: Wednesday, March 4th, 2020
Spring Events at CVCF HERE WOD: 1a) 0:00 – 15:00 – Every 1:30 x 10 sets: 3 Split Jerks Start around 60% of your 1RM. Build as heavy as deemed fit for the day. 1b) 16:00 – 28:00 – Every 3:00 x 4 sets: 10 Bent Over Supinated Barbell Rows 15 Glute Bridge Plate Pull-Overs 20 Tall Kneeling Banded Face Pulls *Optional…Remaining time Burpees For the Bent Over Rows keep the movement strict and perform in a Supinated grip. For the Plate Pull-Overs we will be doing these just lying on the floor in the top of a Glute Bridge, no bench for today, there will likely be a little bit of wrist movement as you lower the plate to keep it from hitting the floor. If you have good ROM you’ll be able to bring the arms right to the floor. Make sure to…
Power: Wednesday, March 4th, 2020
*Spring Events at CVCF HERE WOD: 1a) 0:00 – 8:00 – Every 2:00 x 4 sets – Strict Press: 5 @ 60% 3 sets of 5 @ 65% Warm-up as needed. This is a light week, focus on great positioning through your lifts. 1b) 9:00 – 19:00 – Every 2:30 x 4 sets – Bench Press: 5 @ 65% 5 @ 70% 5 @ 75% 5 @ 80% Same as above. 1c) 20:00 – 28:00 – Every 1:00 x 8 sets: 5-10 Strict Ring Dips Pick a rep count that you can maintain in unbroken sets. Add assistance/loading as deemed fit. 1d) 28:00 – 35:00 – 7 minute AMRAP: 20 Seated Plate Tricep Curls 20 Seated Plate Around the Worlds 20 Plate Star Jumps For the Plate Around the Worlds, change directions on each rotation. Each rotation counts as a rep. For the Star Jumps, start…
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