Concept Cardio: Thursday, January 9th, 2020
*The State of CVCF 2020 Address 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…
Move: Wednesday, January 8th, 2020
*The State of CVCF 2020 Address HERE WOD: 1a) 0:00 – 4:00 – Every 1:00 x 4 sets: 20 seconds/side Bird Dog Hold Focus on getting long and neutral through your spine. Thumb to the ceiling, scapula retracted back and down. 1b) 4:00 – 8:00 – Every 1:00 x 4 sets: 5/side Single Arm Tall Kneeling Kettlebell Bottoms-up Press Focus on positioning and activation over load. Perform all reps on 1 side, then switch to the other. 1c) 8:00 – 18:00 – Every 2:00 x 5 sets: 15 Dumbbell Bench Press + 15 Bent Over Reverse Flyes Use two different weights, the Bench Press should be significantly heavier than the Bent Over Reverse Flys. Perform the Flys in a strict fashion. 1d) 18:00 – 34:00 – Every 4:00 x 4 sets: 10 Ring Rows + 10 Ball Slams 40/30 + 1:00 Front Plank Hold + 10 Ball…
Power: Wednesday, January 8th, 2020
*The State of CVCF 2020 Address HERE WOD: 1a) 0:00 – 12:00 – Establish a 1RM for the Day: Strict Press Warm-up as needed. We suggest working through some sort of progression of 5-5-3-3 and then singles from there. This may be a new PR, or 10-20% lower than your lifetime, it doesn’t really matter, we’re looking to see where your capacities are today. 1b) 12:00 – 24:00 – Establish a 1RM for the Day: Bench Press Warm-up as needed. We suggest working through some sort of progression of 5-5-3-3 and then singles from there. This may be a new PR, or 10-20% lower than your lifetime, it doesn’t really matter, we’re looking to see where your capacities are today. 1c) 24:00 – 34:00 – Every 2:00 x 5 sets: 10 Ball Slams 40/30 + 1:00 Front Plank Hold + Break-up the plank hold…
Competition: Wednesday, January 8th, 2020
*The State of CVCF 2020 Address HERE WOD: 1) Every 4:00 x 4 sets: 4 Pause Front Squats + 2 Split Jerks Warm-up as needed. Start around 60% of your 1RM Front Squat. Build as heavy as deemed fit. 2) 16 minute EMOTM: A – 5 Hang Power Cleans + 3 Shoulder-to-Overhead 185/135 B – 15/12 Calories Assault Bike C – 10-15 Toes-to-bar/Toes-to-Ring D – 50 Double-unders Rotate through the 4 stations for 4 total cycles. Alternate between Toes-to-Bar/Ring each round for 2 sets of each. 3) Incline Bench Press: 4 sets of 5 Rest 2-3 minutes between sets. Build to a heavy set for the day. 4) Jerk Recovery: 3 sets of 3 @ 90%+ Rest 2 minutes between sets. Build as heavy as deemed fit. 5) AQAP: 150/120 Calories Assault Runner Every 2 minutes Perform 3 Devils Press 50/35 Workout starts with 3 Devils Press. Scale…
Sport: Wednesday, January 8th, 2020
*The State of CVCF 2020 Address HERE WOD: 1a) 0:00 – 4:00 – Every 1:00 x 4 sets: 20 seconds/side Bird Dog Hold Focus on getting long and neutral through your spine. Thumb to the ceiling, scapula retracted back and down. 1b) 4:00 – 8:00 – Every 1:00 x 4 sets: 5/side Single Arm Tall Kneeling Kettlebell Bottoms-up Press Focus on positioning and activation over load. Perform all reps on 1 side, then switch to the other. 1c) 8:00 – 18:00 – Every 2:00 x 5 sets: 2 Jerk Dips + 2 Split Jerks Build to a heavy complex in the 5 sets. Take the bar from the rack. 1d) 18:00 – 34:00 – Every 4:00 x 4 sets: 5-10 Strict Chin-ups 10 Ball Slams 40/30 + 1:00 Front Plank Hold + 10 Ball Slams 40/30 Break-up the plank hold as needed, but you must accumulate a…
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