Sport: 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…
Fitness: 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…
Sport: Wednesday, September 18th, 2019
*1st Annual CVCF Team Intramural Open HERE WOD: 1a) 0:00 – 15:00 – Every 1:30 x 10 sets: 8-15 Calories Ski/Bike/Row + 5-10 Banded Strict Pull-ups, Kipping Pull-ups, or Chest-to-bar Pull-ups Pick reps/efforts you can maintain unbroken for all 10 sets. 1b) 16:00 – 28:00 – Every 3:00 x 4 sets: 10 Bent Over Barbell Rows + 15 Kettlebell Hang High-Pulls + 20 Banded Face Pulls You pick the loading for the Rows and High-Pulls. Can adjust loading on the Barbell Row each round as deemed fit. Focus on quality of movement, no speed, but move swiftly between movements. 1c) 28:00 – 40:00 – Every 5:00 x 2 sets: 30 Dumbbell Shoulder-to-Overhead 50/35 30 Box Jump Overs 24/20 Max Calories Machine Rest 1 minute between sets. Extra Work: 2) Front Rack Hold: 5 x :30 ON/:30 OFF @ 100% of 1RM Front Squat Scale loading as needed….
Fitness: Wednesday, September 18th, 2019
*1st Annual CVCF Team Intramural Open HERE WOD: 1a) 0:00 – 15:00 – Every 1:30 x 10 sets: 8-15 Calories Ski/Bike/Row + 5-10 Banded Strict Pull-ups, Kipping Pull-ups, or Chest-to-bar Pull-ups Pick reps/efforts you can maintain unbroken for all 10 sets. 1b) 16:00 – 28:00 – Every 3:00 x 4 sets: 10 Bent Over Barbell Rows + 15 Kettlebell Hang High-Pulls + 20 Banded Face Pulls You pick the loading for the Rows and High-Pulls. Can adjust loading on the Barbell Row each round as deemed fit. Focus on quality of movement, no speed, but move swiftly between movements. 1c) 28:00 – 40:00 – Every 5:00 x 2 sets: 30 Dumbbell Shoulder-to-Overhead 35/25 30 Box Jump Overs 24/20 Max Calories Machine Rest 1 minute between sets. Extra Work: 2) Front Rack Hold: 5 x :30 ON/:30 OFF @ 100% of 1RM Front Squat Scale loading as needed….
Competition: Wednesday, September 18th, 2019
*1st Annual CVCF Team Intramural Open HERE WOD: 1) Every 3:00 x 7 sets: 10 T+G Push Jerk Start at a moderate weight. Build as heavy as deemed fit. Perform from the floor. No stopping at the shoulder and no more than a brief pause overhead. 2) 3 sets of 3 rounds of: 15 Alternating Dumbbell Snatch 50/35 12 Toes-to-bar 9 Calories Rowed Rest 3 minutes between sets. Goal is maintainable paces across each round and each set. 3) 5 rounds @ 80-90%: 15/12 Calories C2 Bike 15 Dumbbell Front Rack Lunges 50/35 15 Dumbbell Hang Power Cleans 50/35 Scale as needed. Movements should be done most if not entirely unbroken. 4) Front Rack Hold: 10 x :30 ON/:30 OFF @ 100 of 1RM Front Squat Scale loading as needed. 5) L-Sit: Accumulate 2 minutes Keep track of time and attempts to complete. 6) Sled Drag: 6 x 50m…
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