Author: Jade

*1st Annual CVCF Team Intramural Open HERE CrossFit Burn Programming/Concept Cardio Programming Will Only Be Post 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 – 14:00 – Every 2:00 x 7 sets: 30-50 Double-unders or 50-75 Heavy Rope Single-unders + 5-10 Push-ups or Ring Push-ups or Ring Dips + 20-30 second Plank or Handstand Hold Pick reps, times, movements, etc. that you can maintain in unbroken sets for all 7 sets. 1b) 15:00 – 30:00 – Every 3:00 x 5 sets: 5 Push Press + 10 Dumbbell Floor Press + 20 Banded Tricep Press Downs Push Press done from the floor, treat this as a strength oriented movement, and build as heavy as deemed fit for the day. Pick a load that you can maintain for all sets of the Floor Press. Move with intent between movements, but don’t race/rush them. 1c) 30:00 – 40:00 – Every 2:00 x 5 sets: 10 Burpees + 200m Run Sprinty efforts. Scale so…