Author: Jade

*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) “Open 20.1” – 10 rounds AQAP: 8 Ground to Overhead 95/65 10 Bar Facing Burpees 15 minute time cap. 2) Kettlebell Farmers Front-to-Back Lunges: 5 sets of 5/side One rep is step forward to in a lunge, then step clear back into a reverse lunge, and then back to center. That’s 1 rep, perform 5 reps on each side alternating each rep. Rest 2-3 minutes between sets. 3) Tempo Supinated Strict Chest-to-bar Pull-ups (3.1.3): 5 sets of 5 Rest 2-3 minutes between sets. Add load/assistance as deemed fit. 4) 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

*CVCF Intramural Open Starts this Saturday at 9:00 AM. If you’re not competing feel free to come in, hang out and cheer on some athletes. WOD: 1a) 0:00 – 3:00 – Every 1:00 x 3 sets: 3 x 3-Stop Clean High-Pull (Low Hang, Above the Knee, Hi-Hang) Work light, empty bar even depending on your capacity. Hold each stop for 1-2 seconds. No dip and drive from the Hi-Hang position, finish the extension into the pull from the pause position. 1b) 4:00 – 7:00 – Every 1:00 x 3 sets: 2x Tall Jerk + Halting Split Jerk Keep it light and focus on positioning. 1c) 8:00 – 16:00 – Every 1:00 x 8 sets: 1 Snatch Deadlift + 1 Hang Clean (Above the Knee) + 1 Front Squat + 1 Split Jerk Start at a moderate load and build as deemed fit. 2) 4 sets of: 8…