Category: Competition

*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) Assault Bike – 10 sets of: 10 Calories Sprint 20 Calories Easy Spin Work for consistent paces on each piece. 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) 5 rounds for Max Reps: 40 seconds Row for Calories 20 seconds Rest 40 seconds Burpee Later Jump Over Rower 20 seconds Rest Keep track of reps completed each round. 4) Glute Ham Raise: 5 sets of 5 Rest 90-120 seconds between sets. Add…

*CVCF Stowe Bowl HERE **New Squat Cycle HERE ***2019 Events Breakdown HERE…Mis-scheduling on our part, Internal Throwdown date has been changed. WOD: 1) Every 2:00 x 10 sets: 5 Strict Bar Dips Load as deemed fit. Try and pick an effort you can maintain for all 10 sets. 2) 10 minute Up Ladder: 1 Squat Clean and Jerk 225/155 1 Muscle-up 1+1, 2+2, 3+3, and so on until 10 minutes is up. 3) 5 rounds AQAP: 30 Wall Balls 20/14 30 Alternating Dumbbell Snatch 50/35 30/25 Calorie Row Scale as needed. 4) Dumbbell Skull Crushers: 4 sets of 15 Rest 90-120 seconds between sets. Focus on position over loading. For results post detailed weights, reps, times, thoughts, etc. for all work completed 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 Power Snatch Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Every 1:00 x 12 sets: 1 Power Clean Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3) 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. 4) Every 2:00 x 5 sets: 10 Back Squats @ 225/155 Focus here should be speed on the Squats, think of these as Squat Sprints. Scale loading as needed. 5) 7 minute Up Ladder: 3 Dumbbell Thrusters 50/35 3 Chest-to-bar Pull-ups Workout is performed as 3+3, 6+6, 9+9, and so on…

*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. It can also be an opportunity…

*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: 3 Strict Press + 6 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 Warm-up as needed. Goal is constant movement on the barbell. Build as heavy as deemed fit. 3) 10 minute Up Ladder: 3 Calories Ski Erg 3 Strict Handstand Push-ups Workout is 3+3, 6+6, 9+9, and so on until 10 minutes is up. 4) Dumbbell Bench Press: 4 sets of 20 Rest 2-3 minutes between sets. Heavy as possible. Session B: 1) 40 minute EMOTM: 1 – 100-200m Run 2 – 100ft Double KB Front Rack Carry 3 – 10-20 Calories Assault Bike 4 – 50ft Single Arm…