Power: Monday, May 17th, 2021
Pulling and Grip Capacity Bias Block – Week 3 of 4 WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5 Wall Therapy Squats 5 Banded Pass Through 5/side Pause Single Leg Glute Bridge-up Get you Squat and Overhead position opened up and warm. 1b) 10:00 – 22:00 – Every 1:30 x 8 sets: Sets 1-4 (10:00 – 16:00) – 5 Thrusters Sets 5-8 (16:00 – 22:00) – 3 Thrusters Start at a moderate weight and build each set as deemed fit. Bar is taken from the rack. 1c) 22:00 – 30:00 – Every 1:00 x 8 sets: Station 1 – 5/side Single Arm Dumbbell Arnold Press Station 2 – 10-15 Dumbbell Skull Crushers Alternate the movements each minute. Skull Crushers will be performed with just a Single Dumbbell, one hand on each head. Increase load on both movements each round as deemed fit. 1d) 35:00 –…
Move: Monday, May 17th, 2021
Pulling and Grip Capacity Bias Block – Week 3 of 4 WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5 Wall Therapy Squats 5 Banded Pass Through 5/side Pause Single Leg Glute Bridge-up Get you Squat and Overhead position opened up and warm. 1b) 10:00 – 22:00 – Every 1:30 x 8 sets: Sets 1-4 (10:00 – 16:00) – 7/side Single Arm Kettlebell Thruster + 10 Mountain Climbers Sets 5-8 (16:00 – 22:00) – 5/side Single Arm Kettlebell Thruster + 10 Tuck Crunches Pick a loading for the first 4 sets that you can maintain. For the second set of 4 sets jump up to the next heavier Kettlebell. 1c) 22:00 – 30:00 – Every 1:00 x 8 sets: Station 1 – 5/side Single Arm Dumbbell Arnold Press Station 2 – 10-15 Dumbbell Skull Crushers Alternate the movements each minute. Skull Crushers will be performed…
Competition: Monday, May 17th, 2021
2021/2022 Season Training Block – 1 Week – 5 of 6 WOD: 1) Pause D-Ball/Sandbag Squats: 10 Reps Every 2:00 x 5 sets Pause in the bottom for 2-3 seconds on each rep. Focus on keep the torso as upright as possible and your feet grounded in a good position. Make sure the ball/bag doesn’t rest on your legs in the boittom. Load as deemed fit. 2) Single Arm Overhead Kettlebell Reverse Deficit Lunge: 10/side Every 2:00 x 5 sets Use a moderate deficit for you as an athlete, somewhere in the 2-4″ range is good for most. Perform all reps on 1 side before switching to the other. Load as deemed fit. 3) Double Kettlebell Front Rack Cyclist Squats: 15 reps Every 1:30 x 4 sets Use a 2″ riser for this regardless of what your ankle flexibility is like. Again focus on a nice…
Sport: Monday, May 17th, 2021
Pulling and Grip Capacity Bias Block – Week 3 of 4 WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5 Wall Therapy Squats 5 Banded Pass Through 5/side Pause Single Leg Glute Bridge-up Get you Squat and Overhead position opened up and warm. 1b) 10:00 – 22:00 – Every 1:30 x 8 sets: Sets 1-4 (10:00 – 16:00) – 5 Thrusters Sets 5-8 (16:00 – 22:00) – 3 Thrusters Start at a moderate weight and build each set as deemed fit. Bar is taken from the rack. 1c) 22:00 – 30:00 – Every 1:00 x 8 sets: Station 1 – 5/side Single Arm Dumbbell Arnold Press Station 2 – 10-15 Dumbbell Skull Crushers Alternate the movements each minute. Skull Crushers will be performed with just a Single Dumbbell, one hand on each head. Increase load on both movements each round as deemed fit. 1d) 35:00 –…
CVCF Gym Update – 5/16/21
We’re Free!!! Happy Sunday everyone. With the very quick and recent changes on top of some other notes we’ve been needing to get out, we wanted to get some info out to you regarding some upcoming items at the gym along with the obvious changes we’re now allowed to enact as of Friday. Re-Opening As I assume most, if not all of you know already, on Friday, the Governor announced that the state of VT would be immediately falling in-line with the new CDC Federal Guidelines. This is something that we certainly weren’t expecting quite so soon so it is leaving us scrambling just a little bit but we are trying to make quick changes so that we can capitalize on the opportunity of getting as much as possible back to normal at the gym. Unfortunately this isn’t just a flip of the…
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