Category: Competition

*Want to Participate in the Open 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…

*Want to Participate in the Open HERE **CVCF Stowe Bowl HERE WOD: 1) Football Bar Bench Press: 5 sets of 5 Rest 2-3 minutes between sets. Heavy as possible. 2) Kipping Handstand Push-up: 5 sets of 10-20 Unbroken Reps Rest 2-3 minutes between sets. Ideally find someone to judge you and set this up based off of last year’s Open standard. 3) 40 minute EMOTM: 1 – 150-200m Run 2 – 7-10 Burpee Box Jump Overs 24/20 3 – 10-20 Calories Assault Bike 4 – 30 second Sandbag Bear Hold Pick efforts that you can maintain and don’t crush yourself. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE  

*Want to Participate in the Open HERE **CVCF Stowe Bowl HERE WOD: 1) Every 1:00 x 15 sets: 1 Snatch Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Every 1:30 x 10 sets: 1 Clean and Jerk Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3) Rope Climb: 1-2 Reps Every 1:00 x 15-20 sets Use this as technique work, try to make each Rope Climb as perfect and efficient as possible. This should not be performed with reps that create any real intensity, or push you to the point of struggling to get the work done. 4) 9 minute Up Ladder: 3 Toes-to-bar 3 Deadlifts 225/155 30 Double-unders Workout goes 3+3+30, 6+6+3-, 9+9+30, and so on until 9 minutes is up. For results post detailed weights, reps, times, thoughts, etc. for all work…

*Want to Participate in the Open HERE **CVCF Stowe Bowl HERE WOD: 1) Front Squat: 5 Reps Every 2:00 x 5 sets @ Moderate Load Warm-up as needed. These sets shouldn’t be crushing, 60-80% range. 2) Back Squat: 5 Reps Every 2:00 x 5 sets @ Moderate Load Warm-up as needed. These sets shouldn’t be crushing, 60-80% range. 3) Concept 2 Bike – 10 sets of: 1:30 Easy Cadence 1:00 Moderate Cadence :30 High Cadence Performed all on Damper 1. Pick cadence numbers that you’re going to hit/maintain each and every round. 4) Cossack Squat: 4 sets of 5/side Start with no loading if you’re unsure of the movement. If you’re lacking flexibility for this, use one of the pillars on the Pull-up Rig as assistance. This should still be a full squat, Hip below Knee. Add load as deemed fit with a Dumbbell or Kettlbell in the Goblet…

*Want to Participate in the Open HERE **CVCF Stowe Bowl HERE ***New Squat Cycle HERE WOD: 1) 21 minute EMOTM: 1 – Handstand Walk Obstacle or Walk 2 – 3-8 Paralette Handstand Push-ups 3 – 10-15 Push-ups Scale as needed. Pick reps, deficit, etc. that you can maintain for all 7 cycles. 2) Squat Snatch – 2 rounds of: 1:00 Max Reps 155/105 1:00 Rest 1:00 Max Reps 175/125 1:00 Rest 1:00 Max Reps 205/145 1:00 Rest 1:00 Max Reps 225/155 5 minutes rest between rounds. Scale as needed. 3) Every 4:00 x 4 sets: 100 Double-unders 25 Bar Facing Burpees Scale as needed. 4) Every 4:00 x 4 sets: 25 Chest-to-bar Pull-ups 1000m Assault Bike Scale as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE