Category: Competition

WOD: Session A: 1) Every 3:00 x 5 sets 15 Burpees + 15 Chest-to-bar Pull-ups Scale as needed so the Pull-ups are done Unbroken. Goal is fast, but maintainable paces with absolute minimum transition time. 2) Neutral Fat Grip Strict Pull-up: 5 sets of 6 Rest 2-3 minutes between sets. Load as deemed fit. 3) Run – 10 sets of: 200m Hard 100m Walk No passive rest anywhere. Push the 200m’s Hard, but at a consistent pace. 4) Cable Flat Bar Upright Rows: 3 sets of 30 Rest 90-120 seconds between sets. Focus on positioning over loading. Session B: 1) 5 sets of: 2 Snatch Pulls + 1 Snatch + 1 Hang Snatch Rest 2-3 minutes between sets. Build to a heavy complex for the day. 2) 5 sets of: 2 Clean Pulls + 1 Clean + 1 Hang Clean + 1 Jerk Rest 2-3 minutes between sets. Build…

WOD: Session A: 1) Assault Bike – 3 sets of: 50 Calories @ Bodyweight Wattage 40 Calories @ Bodyweight + 60/40 Watts 30 Calories @ Bodyweight + 120/80 Watts 20 Calories @ Bodyweight + 180/120 Watts 10 Calories @ Bodyweight + 240/160 Watts No rest between sets.  Session B: 1) 5 sets of: 1 Pause Front Squat + 1 Front Squat + 1 Pause Front Squat + 1 Front Squat Rest 2-3 minutes between sets. Build as heavy as deemed fit. Pause in the bottom for 2-3 seconds on Pause Squats. 2) 5 sets of: 1 Pause Back Squat + 1 Back Squat + 1 Pause Back Squat + 1 Back Squat Rest 2-3 minutes between sets. Build as heavy as deemed fit. Pause in the bottom for 2-3 seconds on Pause Squats. 3) 4 rounds AQAP: 75 Double-unders 25 Kettlebell Swings 70/53 Goal is unbroken…

*CVCF Future Growth…Help Us Out HERE WOD: 1) AQAP: 21-15-9 Thrusters 95/65 21-15-19 Chest-to-bar Pull-ups Into… 21-15-9 Thrusters 95/65 9-6-3 Muscle-ups Scale as needed. 2) Every 5:00 x 3 sets – 3 rounds of: 10 Deadlifts 225/155 10 Bar Facing Burpees Scale as needed. Hit these at 80-90%, looking for maintainable paces across the 3 sets. 3) 12 minute EMOTM: 1 – 1 Legless Rope Climb 15ft 2 – 2 Weight Vest Rope Climb 15ft 3 – 3 Rope Climbs 15ft Scale as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE    

*CVCF Future Growth…Help Us Out HERE WOD: Session A: 1) High-Hang Snatch: 1 Rep Every 1:00 x 12 sets Start around 60% of your 1RM. Build as heavy as deemed fit. 2) High-Hang Clean: 1 Rep Every 1:00 x 12 sets Start around 60% of your 1RM. Build as heavy as deemed fit. 3) “Open 19.3” – AQAP: 200ft Single Arm Dumbbell Overhead Walking Lunges 50/35 50 Single Arm Alternating Box Step-ups 50/35 @ 24/20 50 Strict Handstand Push-ups 200ft Handstand Walk 10 minute time cap. 4) Front Squat Clusters: 5 sets of 1.1.1. Start around 80% of your 1RM and build. Perform 3 reps each set, with a 10 second rest between each rep (rack the bar between each rep and rest 10 seconds). 5) Back Rack Reverse Lunges: 4 sets of 4/side Rest 2-3 minutes between sets. Heavy as possible. Session B: 1) Run: 5 x 1…

*CVCF Future Growth…Help Us Out 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 opportunity to work on a skill (like swimming or rowing), but the effort expended should…