Fitness: Saturday, January 4th, 2020
*The State of CVCF 2020 Address HERE WOD: 1) 5 rounds AQAP: 750/675m Row/Ski or 1500/1350m Bike Erg or 1800/1600m Assault Bike 20 Wall Balls 14/8 10 Shoulder-to-Overhead 75/55 Scale as needed. Extra Work: 2) Wide Grip Lat Pull-Down: 4 sets of 15 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Sport: Friday, January 3rd, 2019
*The State of CVCF 2020 Address HERE WOD: 1a) 0:00 – 10:00 – Every 1:00 x 10 sets: 1 Snatch Build as heavy as deemed fit. All reps are full Squat. If you’re a newer athlete still learning the Snatch than perform 2 Hi-Hang Power Snatch + 1 Overhead Squat each minute as a substitute. 1b) 10:00 – 22:00 – Every 1:30 x 8 sets: 1 Clean + Jerk Build as heavy as deemed fit. All reps are full Squat. If you’re a newer athlete still learning the Snatch than perform 2 Hi-Hang Power Clean + 2 Push Jerk each 1:30 as a substitute. 2) 9 minute AMRAP: 6 Unbroken Power Snatch 95/65 9 Unbroken Toes-to-bar 24 Unbroken Double-unders This is an unbroken workout. The goal here is to teach you about your personal capacities and understanding what kind of rest you need to perform movements….
Fitness: Friday, January 3rd, 2020
*The State of CVCF 2020 Address HERE WOD: 1) 21 minute EMOTM: 1 – 10 Dumbbell Floor Press 2 – 3-6 Strict Chin-ups 3 – 5 Deadlifts Pick reps/loads you can maintain or build upon for the Floor Press and Chin-up. Deadlifts you should be building through the 7 sets to establish a heavy 5 for the day. 2) 9 minute AMRAP: 6 Ball Slams 40/30 12 Knees-up 24 Heavy Rope Single-unders Extra Work: 3) Ring Dip Support: 10 minutes Practice Spend time working on getting into the support position on the rings. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Competition: Friday, January 3rd, 2020
*The State of CVCF 2020 Address HERE WOD: Session A: 1) Bottoms-up Overhead Squat: 5 sets of 5 Rest 2-3 minutes between sets. Try to work 5-10lbs heavier than last week. Do not come out of the squat in the bottom as you reset/de-load between each repetition. Stay put. 2) 3 sets of: 5 Dumbbell Upright Rows 3 Clean Pull w/Pause @ Top 3 Jerk Balance Use light loading and focus for this is warm-up and skill work. 3) Every 2:00 x 12 sets: A – 3 Clean and Jerk @ 60-70% B – 2 Clean and Jerk @ 70-80% C – 1 Clean and Jerk @ 80-90% D – 5-10 Kipping Parallete Handstand Push-ups Work through this cycle 3 total rounds. Triples and Doubles on C+J’s should be drop and reset. All Cleans are full Squat. Handstand Push-up quantity should be unbroken and consistent…
Thursday, January 2nd, 2020
CrossFit Burn Programming/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 (like swimming or…
Categories
- Burn (63)
- Competition (2,333)
- crossfit kids blog (3)
- events (139)
- Move (2,299)
- Power (468)
- Sport (2,961)
- Uncategorized (994)
