Sport: Friday, October 4th, 2019
*1st Annual CVCF Team Intramural Open HERE WOD: 1a) 0:00 – 5:00 – Every 1:00 x 5 sets: 3 Clean Pull w/Pause + 1 Halting Hi-Hang Squat Clean + 1 Tall Jerk Use this as warm-up. Keep the weights light and focus on your position. Pause for 1-2 seconds at the top of the Pull and in the bottom of the dip for the Hi-Hang Squat Clean. 1b) 6:00 – 16:00 – Every 1:00 x 10 sets: 1 Clean Pull w/Pause + 1 Clean w/Pause in Catch + 1 Halting Split Jerk Reset on the floor between each rep. Build as heavy as deemed fit. 1c) 17:00 – 22:00 – Every 30 seconds x 10 sets: 1 Clean Pull + 1 Hi-Hang Power Clean + 1 Push Jerk Pick a fixed weight that you can maintain for all 10 sets. 2) AQAP: 21 Power Snatch 95/65 30…
Fitness: Friday, October 4th, 2019
*1st Annual CVCF Team Intramural Open HERE WOD: 1) 20 minute EMOTM: 1 – 5 Sumo Deadlifts 2 – 10 D-Ball Bear Hug Good Mornings 3 – 15 Seated Banded Rows 4 – 20-30 second Handstand or Stink Bug Hold Build loading as deemed fit on the Sumo Deadlifts. For the Sumo Deadlift we want athletes emphasizing a squat oriented position, keep those hips low. For other movements pick weights/reps/etc. that you can maintain for all 5 sets. 2) 10 minute AMRAP: 15 Ball Slams 40/30 12 Wall Balls 14/8 9 Burpees Extra Work: 3) Hip Extension: 4 sets of 15 Rest 90-120 seconds between sets. Add load as deemed fit. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Competition: Friday, October 4th, 2019
*1st Annual CVCF Team Intramural Open HERE WOD: Session A: 1a) 0:00 – 5:00 – Every 1:00 x 5 sets: 3 Clean Pull w/Pause + 1 Halting Hi-Hang Squat Clean + 1 Tall Jerk Use this as warm-up. Keep the weights light and focus on your position. Pause for 1-2 seconds at the top of the Pull and in the bottom of the dip for the Hi-Hang Squat Clean. 1b) 6:00 – 16:00 – Every 1:00 x 10 sets: 1 Clean Pull w/Pause + 1 Clean w/Pause in Catch + 1 Halting Split Jerk Reset on the floor between each rep. Build as heavy as deemed fit. 1c) 17:00 – 22:00 – Every 30 seconds x 10 sets: 1 Clean Pull + 1 Hi-Hang Power Clean + 1 Push Jerk Pick a fixed weight that you can maintain for all 10 sets. 2) AQAP: 21 Power Snatch…
Sport: Thursday, October 3rd, 2019
*1st Annual CVCF Team Intramural Open HERE 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…
Competition: Thursday, October 3rd, 2019
*1st Annual CVCF Team Intramural Open HERE 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…
Categories
- Burn (63)
- Competition (2,333)
- crossfit kids blog (3)
- events (139)
- Move (2,299)
- Power (468)
- Sport (2,961)
- Uncategorized (994)
