Competition: Friday, June 7th, 2019
*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE. WOD: Session A: 1a) 0:00 – 7:30 – Every 1:30 x 5 sets: 3 Hi-Hang Muscle Clean + 3 Push Press Start around 50% of your 1RM and build as heavy as deemed fit. 1b) 7:30 – 15:00 – Every 1:30 x 5 sets: 2 Hi-Hang Power Clean + 2 Push Jerk Continue to build loading from Part A. 1c) 15:00 – 22:30 – Every 1:30 x 5 sets: 1 Hi-Hang Clean + 1 Jerk Continue to build loading from Part B. 2) Pause Front Squat: 5 sets of 2 Rest 2-3 minutes between sets. Pause for 3 seconds in the bottom of the squat each rep. 3) Sled Drag Walking Lunge: 4 sets of 50ft Rest 2-3 minutes between sets. Heavy as possible without pausing/breaking. The…
Fitness: Friday, June 7th, 2019
*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE. WOD: 1a) 0:00 – 10:00 – 10 minute EMOTM: Odd – 5 Bench Press @ 60-70% Even – 15 Banded Tricep Press Downs This is a de-load week for this program, hence the change in programming structure. This will be your final de-load before we test for a new max next week. 1b) 10:00 – 20:00 – 10 minute EMOTM: Odd – 5 Deadlifts @ 60-70% Even – 10 Hip Thrusts w/2 second Hold This is a de-load week for this program, hence the change in programming structure. This will be your final de-load before we test for a new max next week. For the Hip Thrusts do not use any weight focus on position, and good contraction at the top of the lift….
Fitness: Thursday, June 6th, 2019
*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE. WOD: CrossFit Burn Burn programming will be kept “hidden” as has always been and will be posted just in the gym. It will be modeled to fit accordingly with Wednesday’s and Friday’s programming so there is not direct overlap of movements. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Sport: Thursday, June 6th, 2019
*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE. WOD: CrossFit Burn Burn programming will be kept “hidden” as has always been and will be posted just in the gym. It will be modeled to fit accordingly with Wednesday’s and Friday’s programming so there is not direct overlap of movements. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Competition: Thursday, June 6th, 2019
*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE. 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…
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