Power: Monday, April 19th, 2021
*Comp Training Program Update HERE WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 3 sets of… 5 PVC Pipe Cuban Press 10 Banded Lat Press Downs Remaining time after 3 sets Ski/Bike/Row Push the tempo on the machine appropriately to get your heart rate up and your body awake. 1b) 10:00 – 19:00 – Every 1:30 x 6 sets: 3-5 Strict Pull-ups + 10-20 second Ring Dip Support For the Pull-up add assistance or load as deemed fit. Try to pick efforts for both movements that you can complete unbroken for all 6 sets. 1c) 20:00 – 30:00 – 10 sets of :40 ON/:20 OFF: Odd Sets – Alternating Dumbbell Plank Rows 35/25 Even Sets – Alternating Goblet Reverse Lunges 35/25 Max reps at each station. Approach at a pace/intensity with a goal of trying to hit the same reps every set. 1d) 35:00 –…
Move: Monday, April 19th, 2021
*Comp Training Program Update HERE WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 3 sets of… 5 PVC Pipe Cuban Press 10 Banded Lat Press Downs Remaining time after 3 sets Ski/Bike/Row Push the tempo on the machine appropriately to get your heart rate up and your body awake. 1b) 10:00 – 19:00 – Every 1:30 x 6 sets: 15 Seated PVC Pipe Lat Pull Downs w/Pause + 15 Hollow Rocks On The Floor Pick a band tension that you can maintain on the Pull-down for all 6 sets. Pause below the chin for 1 second on every rep. Focus on holding tight and creating nice shapes on the Hollow Rocks. 1c) 20:00 – 30:00 – 10 sets of :40 ON/:20 OFF: Odd Sets – Alternating Dumbbell Plank Rows Even Sets – Alternating Reverse Lunges Max reps at each station. Approach at a pace/intensity…
Sport: Monday, April 19th, 2021
*Comp Training Program Update HERE WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 3 sets of… 5 PVC Pipe Cuban Press 10 Banded Lat Press Downs Remaining time after 3 sets Ski/Bike/Row Push the tempo on the machine appropriately to get your heart rate up and your body awake. 1b) 10:00 – 19:00 – Every 1:30 x 6 sets: 1-3 Strict Muscle-ups + 1-3 Strict Ring Pull-ups OR 3-5 Seated Band Assisted Ring Muscle-ups Transitions + 15 second Ring Dip Support Pick the couplet of movements that is appropriate for you. Work to pick a volume of work that you can sustain in unbroken sets for all 6 sets. 1c) 20:00 – 30:00 – 10 sets of :40 ON/:20 OFF: Odd Sets – Alternating Dumbbell Plank Rows 50/35 Even Sets – Alternating Pistol Squats Max reps at each station. Approach at a pace/intensity with…
Competition: Monday, April 19th, 2021
*Comp Training Program Update HERE *For this block of training (6 weeks) all of your load baring/strength training movements should be done at efforts that are moderate to moderately-difficult, you should not be pushing to any type of maximal effort on anything over the next 6 weeks. The goal is to get your body feeling good, shore up some muscular imbalances, and start working on building your base. You won’t touch the barbell for the next 6 weeks, and we won’t be doing any gymnastics movements either. WOD: 1) Every 3:00 x 4 sets: 20 Dumbbell Front Squats Pick a moderate load and stick with for all sets. Perform all sets with a full hand grip and full front rack…if you don’t have that position or are limited, work with loading that allows you to get in that position, and work on mobility either…
CVCF Comp Training 2021-2022
In the last year we’ve seen some drastic, and what we feel are great changes to the CrossFit atmosphere, many of them specific to the competition season. The last 12 months have been a mess for everyone, training has been off for some, while others have had more time than ever to train. Programming has been a little all over the place because of so much unknown, certain equipment not being able to be regularly used, etc. After over 10 years running a CrossFit gym and helping numerous athletes succeed in the Sport of CrossFit it’s given us a lot to think about how, what, why we program. One of the things that has made CrossFit so interesting on the competitive side is the enormous amount of different ways to train. There is no one right way, but their are definitely wrong ways….
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