Fitness: Tuesday, October 15th, 2019
*CVCF Intramural Team Open Score Submission HERE WOD: 1) Every 6:00 x 4 sets: 100m Farmers Carry 100m D-Ball Bear Carry 100m Sled Drag Pick loading for each movement that will leave you with around a 4:30 to 5:00 total effort. 2) 10 minute AMRAP: 15 Deadlifts 75/55 12 Shoulder-to-Overhead 75/55 9 Ring Rows Extra Work: 3) Side Blank Hold + Banded Row: 4 sets of 30 seconds/side Rest 60 seconds between sets. Max reps during the 30 seconds, but with a focus on quality. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Competition: Monday, October 14th, 2019
*CVCF Intramural Team Open Score Submission HERE WOD: Session A: 1) 7 sets of: 2 Clean Lift-Offs + 1 Power Clean + 1 Tempo Front Squat (3.0.1) Rest 90-120 seconds between sets. Reset on the floor between each rep. Build as heavy as deemed fit. 2a) Every 2:00 x 7 sets: 1 x 3-Stop Front Squat + 3 Front Squats Warm-up as needed. Start at a moderate load and build as deemed fit. The 3-Stop Front Squat is a pause for 2 seconds around a 1/4 Squat, at Parallel, and in the bottom. 2b) Every 1:00 x 7 sets: 3/side Lateral Box Steps Downs w/KB For quality, not time. Hold the Kettlebell on the side opposite of the foot that is on the box. 3) 15 minute AMRAP: 100 Heavy Rope Double-unders 50 Burpee Dumbbell Box Steps-Overs 50/35 @ 24/20 100 Heavy Rope Double-unders…
Fitness: Monday, October 14th, 2019
*CVCF Intramural Team Open Score Submission HERE WOD: 1a) Every 2:00 x 7 sets: 7 Front Squats Warm-up as needed. Reference last week for loading. Build as heavy as deemed fit. 1b) Every 1:00 x 7 sets: 30 seconds Lateral Box Step-Overs For quality, not for max reps, focus on minimal push-off and focus on lowering yourself under as much control as possible. 2) AQAP: 150 Heavy Rope Single-unders 50 Burpee Dumbbell Box Steps-ups 35/25 @ 24/20 150 Heavy Rope Single-unders Extra Work: 3) Lateral Sled Drag: 6 x 50ft/side Rest 60 seconds between sides. Load as deemed fit. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Sport: Monday, October 14th, 2019
*CVCF Intramural Team Open Score Submission HERE WOD: 1a) Every 2:00 x 7 sets: 1 x 3-Stop Front Squat + 3 Front Squats Warm-up as needed. Start at a moderate load and build as deemed fit. The 3-Stop Front Squat is a pause for 2 seconds around a 1/4 Squat, at Parallel, and in the bottom. 1b) Every 1:00 x 7 sets: 3/side Lateral Box Steps Downs w/KB For quality, not time. Hold the Kettlebell on the side opposite of the foot that is on the box. 2) AQAP: 100 Double-unders 50 Burpee Dumbbell Box Steps-ups 50/35 @ 24/20 100 Double-unders Extra Work: 3) Glute Bridge Up Holds: 3 x 1 minute Ret 60 seconds between sets. Add load as deemed fit. 4) Lateral Sled Drag: 6 x 50ft/side Rest 60 seconds between sides. Load as deemed fit. For results post detailed weights, reps, times, thoughts, etc….
Sport: Saturday, October 12th, 2019
*CVCF Intramural Open Starts TODAY 9:00 AM. If you’re not competing feel free to come in, hang out and cheer on some athletes. WOD: 1) 30 minute AMRAP: 1 mile Run Buy-In Then…AMRAP 10 D-Ball Over the Shoulder 100/70 10 D-Ball Box Step-ups 100/70 @ 24/20 10 D-Ball Bear Squats 100/70 10 Burpees Extra Work: 2) Sled Drag: 400m @ Bodyweight Stimulus is constant movement, scale as needed for desired stimulus. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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