Author: Jade

*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. 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…

*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 – 15:00 – 15 minute EMOTM: 1 – 5-15 Push-ups or Ring Dips 2 – 10-15 Slider Tuck Crunches 3 – 2-5 Rope Sit-to-Stands or 1-3 Rope Climbs 15ft Pick reps and movement patterns that you can maintain all unbroken for all sets. 1b) 15:00 – 30:00 – 15 minute EMOTM: 1 – 5/side Half Kneeling Kettlebell Strict Press 2 – 10 Double Dumbbell Bent Over Row 3 – 40 second Heavy D-Ball Bear Hold Pick weights that you can maintain for all 5 cycles. Challenge yourself on the D-Ball Hold. 1c) 30:00 – 40:00 – 10 minute AMRAP: 10 Calories Ski/Bike/Row 20 Kettlebell Swings 35/26 Extra Work: 2) Band Pull-Aparts: 100 Reps Switch between overhand and underhand every…