Author: Jade

*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…

*1st Annual CVCF Team Intramural Open HERE WOD: 1a) 0:00 – 15:00 – 15 minute EMOTM: 1 – 40 seconds Ski/Bike/Row/Run 2 – 8-15 Knees-up or Toes-to-bar 3 – 10 Double Dumbbell Upright Rows Pick reps, weights, etc. that you can maintain for all 5 cycles. 1b) 16:00 – 28:00 – Every 2:00 x 6 sets: 3 Set Dead Deadlifts + 10-15 Abmat Sit-ups or V-Ups + 20 second Front Plank or Hollow Hold Build the Deadlift loading as heavy as deemed fit…set Dead on the floor each rep. 1c) 28:00 – 40:00 – Every 3:00 x 4 sets: 15 Kettlebell Swings + 400m Run Pick a swing weight that is difficult but that you can perform unbroken. Extra Work: 2) Sumo Stance Good Morning: 4 sets of 12 Rest 90-120 seconds between sets. Focus on position over loading. For results post detailed weights, reps, times, thoughts, etc….

*1st Annual CVCF Team Intramural Open HERE WOD: 1) Every 3:00 x 7 sets: 50ft Heavy Dog Sled Push + 10 Alternating Dumbbell Plank Rows + 100ft Heavy DB/KB Farmers Carry Depending on class sizes stagger start and share the Sleds. DON”T change order of movements. Build load on Sled as deemed fit through each set. 2) 3 rounds for Max Reps: 40 seconds D-Ball Over the Shoulder 70/50 20 seconds Rest 40 seconds Single Arm Dumbbell Push Press 35/25 20 seconds Rest 40 seconds Dumbbell Front Rack Box Step-ups 35/25 @ 24/20 20 seconds Rest For the Single Arm Dumbbell Push Press switch sides after 20 seconds. Front Rack Box Step-ups are with a Dumbbell in each hand. Extra Work: 3) D-Ball Bear Carry: 400m Keep track of time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE