Competition: Monday, September 23rd, 2019
*1st Annual CVCF Team Intramural Open HERE WOD: Session A: 1) Every 3:00 x 7 sets: 5 T+G Power Clean + 5 T+G Hang Squat Clean Goal is constant movement on the bar. Work as heavy or as light as you’d like. 2) Every 3:00 x 7 sets: 3 Banded Back Squats @ 45% of 1RM + Band Tension + 4 Jumping Air Squat-to-Box Jump + 20 second Sprint on C2 Bike or Assault Bike We will be working in partners or even groups of three for this to share gear. Ideally we are looking to do this on the C2 Bike, standing, with the Damper at 10. If we’re short on C2 bikes for the class use an assault bike. Loading should not change on the Back Squat for all 7 sets, keep it fixed. Goal for the Back Squat is to work…
Sport: Monday, September 23rd, 2019
*1st Annual CVCF Team Intramural Open HERE WOD: 1) Every 3:00 x 7 sets: 3 Banded Back Squats @ 45% of 1RM + Band Tension + 4 Jumping Air Squat-to-Box Jump + 20 second Sprint on C2 Bike or Assault Bike We will be working in partners or even groups of three for this to share gear. Ideally we are looking to do this on the C2 Bike, standing, with the Damper at 10. If we’re short on C2 bikes for the class use an assault bike. Loading should not change on the Back Squat for all 7 sets, keep it fixed. Goal for the Back Squat is to work on standing up with maximal speed. Transition immediately to the plyometric movement, and then immediately to the bike. Banded Back Squats will be done with a single pin at the bottom of the rig,…
Fitness: Monday, September 23rd, 2019
*1st Annual CVCF Team Intramural Open HERE WOD: 1) Every 3:00 x 7 sets: 3 Banded Back Squats @ 45% of 1RM + Band Tension + 4 Jumping Air Squat-to-Box Jump + 20 second Sprint on C2 Bike or Assault Bike We will be working in partners or even groups of three for this to share gear. Ideally we are looking to do this on the C2 Bike, standing, with the Damper at 10. If we’re short on C2 bikes for the class use an assault bike. Loading should not change on the Back Squat for all 7 sets, keep it fixed. Goal for the Back Squat is to work on standing up with maximal speed. Transition immediately to the plyometric movement, and then immediately to the bike. Banded Back Squats will be done with a single pin at the bottom of the rig,…
Fitness: Saturday, September 21st, 2019
*1st Annual CVCF Team Intramural Open HERE WOD: 1) AQAP: 800m Run 50 Knees-up 800m Run 50 Goblet Squats 53/35 800m Run 50 Dumbbell Box Step-Overs 35/25 @ 24/20 800m Run Extra Work: 2) Sled Drag: 400m @ Bodyweight Stimulus is constant movement. Scale loading as needed for intended stimulus. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Sport: Saturday, September 21st, 2019
*1st Annual CVCF Team Intramural Open HERE WOD: 1) AQAP: 800m Run 50 Knees-up 800m Run 50 Overhead Squats 75/55 800m Run 50 Dumbbell Box Step-Overs 50/35 @ 24/20 800m Run Extra Work: 2) Sled Drag: 400m @ Bodyweight Stimulus is constant movement. Scale loading as needed for intended stimulus. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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