Competition: Saturday, September 21st, 2019
*1st Annual CVCF Team Intramural Open HERE WOD: 1) Every 3:00 x 7 sets: 10 T+G Power Snatch Start at a moderate weight and build as heavy as deemed fit. Goal here is true barbell cycling, no stopping anywhere. 2) 3 rounds AQAP: 3 Squat Snatch 225/155 15 Ring Dips 30 Wall Balls 20/14 Scale as needed. 3) AQAP: 800m Run 6 Rope Climbs 15ft 40 Burpee Dumbbell Box Step-ups Overs 50/35 @ 24/20 6 Rope Climbs 15ft 800m Run Scale as needed 4) Sled Drag: 400m @ Bodyweight Stimulus is constant movement, scale loading as needed for desired stimulus. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Fitness: Friday, September 20th, 2019
*1st Annual CVCF Team Intramural Open HERE WOD: 1) 20 minute EMOTM: 1 – 10 Romanian Deadlifts 2 – 10 Dumbbell Bench Press 3 – 10 Hip Thrusts @ Tempo 1.2.1 4 – 10 Dumbbell Overhead Tricep Curl @ Tempo 2.0.1 Pick loading that you can at least maintain for all 5 cycles. Build as deemed fit. On the Hip Thrusts pause at the top of the movement for 2 seconds each rep. On Overhead Tricep Curls lower slow, 2 seconds, and then extend explosively back to the top of the movement. 2) 2 rounds AQAP: 600m Run 30 Wall Balls 14/8 15 Ball Slams 40/30 Extra Work: 3) D-Ball Bear Hug Carry: 400m Keep track of time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Competition: Friday, September 20th, 2019
*1st Annual CVCF Team Intramural Open HERE WOD: Session A: 1a) 0:00 – 7:00 – Every 1:00 x 7 sets: 3 Hang Clean High-Pull Start around 50% of your 1RM. Focus for this is positioning work. One of the single biggest faults we see with people Snatching is lack of elbow/arm engagement to keep the bar close as they transition into the pull under the bar. Use this to warm-up and get some positioning engrained. 1b) 7:00 – 14:00 – Every 1:00 x 7 sets: 1 Hang Muscle Clean + 1 Front Squat + 1 Push Jerk Continue to build loading from Part A. Reset on the floor between reps. 1c) 14:00 – 21:30 – Every 1:30 x 5 sets: 1 Hang Clean + 1 Split Jerk Continue to build loading from Part B. 2) 4 sets of: 2 Pause Front Squat + 4 Front Squat Rest…
Sport: Friday, September 20th, 2019
*1st Annual CVCF Team Intramural Open HERE WOD: 1a) 0:00 – 7:00 – Every 1:00 x 7 sets: 3 Hang Clean High-Pull Start around 50% of your 1RM. Focus for this is positioning work. One of the single biggest faults we see with people Snatching is lack of elbow/arm engagement to keep the bar close as they transition into the pull under the bar. Use this to warm-up and get some positioning engrained. 1b) 7:00 – 14:00 – Every 1:00 x 7 sets: 1 Hang Muscle Clean + 1 Front Squat + 1 Push Jerk Continue to build loading from Part A. Reset on the floor between reps. 1c) 14:00 – 21:30 – Every 1:30 x 5 sets: 1 Hang Clean + 1 Split Jerk Continue to build loading from Part B. 2) 2 rounds AQAP: 600m Run 30 Wall Balls 20/14 15 Alternating Dumbbell Snatch 50/35…
Competition: Thursday, September 19th, 2019
*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…
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