Category: Competition

Full Programming Will Be Posted In Early AM Based Off Of The Open *Want to Participate in the Open HERE **CVCF Stowe Bowl HERE ***New Squat Cycle HERE ****2019 Events Breakdown HERE…Mis-scheduling on our part, Internal Throwdown date has been changed. WOD: Session A: 1) Every 1:00 x 12 sets: 1 Snatch From the Blocks (Just Above the Knee) Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Every 1:00 x 12 sets: 1 Clean From the Blocks (Just Above the Knee) Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3) “Open 19.1”- 15 minute AMRAP: 19 Wall Balls 20/14 19 Calories Rowed Get after it and have fun. 4) 5 sets of: 3 Front Squats + 1 Jerk Warm-up as needed. Build to a heavy set for the day. Rest 2-3 minutes between sets. Session…

*Want to Participate in the Open HERE **CVCF Stowe Bowl HERE ***New Squat Cycle HERE ****2019 Events Breakdown HERE…Mis-scheduling on our part, Internal Throwdown date has been changed. 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….

*Want to Participate in the Open HERE **CVCF Stowe Bowl HERE ***New Squat Cycle HERE ****2019 Events Breakdown HERE…Mis-scheduling on our part, Internal Throwdown date has been changed. WOD: Session A: 1) 5 sets of: 1 Strict Press + 3 Push Press Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit. 2) Every 3:00 x 5 sets: 7 T+G Power Clean + Push Jerk Reference last week for loading. Build as heavy as deemed fit. 3) AQAP: 100ft Handstand Walk 10 Calories Ski Erg 25 Strict Handstand Push-ups 10 Calories Ski Erg 50 Dumbbell Push Press 35/25 10 Calories Ski Erg 25 Strict Handstand Push-ups 10 Calories Ski Erg 100ft Handstand Walk Scale as needed. Handstand Walk must be done in 25ft unbroken segments. 4) Dumbbell Floor Press: 4 sets of 20 Rest 2-3 minutes between sets. Heavy as possible. 5) L-Sit: Accumulate 3 minutes…

*Want to Participate in the Open HERE **CVCF Stowe Bowl HERE ***New Squat Cycle HERE ****2019 Events Breakdown HERE…Mis-scheduling on our part, Internal Throwdown date has been changed. WOD: Session A: 1) Death By Ring Muscle-up: 1 Rep the first minute, 2 the second, and so on until you can’t complete the a-lotted reps in the minute. If you can’t get through the round of 6, rest 5 minutes and repeat this. 2) Supinated Bar Row: 4 sets of 8 Rest 2-3 minutes between sets. Feet on 20″ box. Add loading as deemed fit. 3) Cable Wide Grip Lat Pull-Down: 3 sets of 30 Rest 90-120 seconds between sets. 4) Row: 10 x 50 Calories Rest 90 seconds between intervals. Goal is fastest consistent pace. Session B: 1) Heavy Set for Day + 3 sets @ 80-90%: 1 Snatch + 1 Overhead Squat + 1 Low Hang Snatch + 1…

*CVCF Stowe Bowl HERE **New Squat Cycle HERE ***2019 Events Breakdown HERE…Mis-scheduling on our part, Internal Throwdown date has been changed. WOD: Session A: 1) Run – 8 sets of: 200m Easy 200m Moderate 200m Hard No rest anywhere, this should be a continuous piece covering 4,800m. Session B: 1) 5 sets of: 2 Pause Front Squats + 2 Front Squats Warm-up as needed. Rest 2-3 minutes between sets. Pause in the bottom for 2-3 seconds each rep. 2) 5 sets of: 2 Pause Back Squats + 2 Back Squats Warm-up as needed. Rest 2-3 minutes between sets. Pause in the bottom for 2-3 seconds each rep. 3) AQAP: 21 Squat Cleans 135/95 100 Double-unders 21 Front Squats 135/95 100 Double-unders 21 Power Cleans 135/95 Scale as needed. 4) Hip Thrusts: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. 5) Dumbbell Stiff Leg Deadlift: 3 sets…