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) Every 3:00 x 5 sets: 3 Strict Pull-ups + 5 Bar Muscle-ups + 7 Chest-to-bar Pull-ups Scale as needed so you can perform this in an unbroken complex. 2) Temp Ring Row (1-1-3): 5 sets of 6 Rest 2-3 minutes between sets. Feet should be on a 20″ Box. 1 second initiation, 1 second pause, 3 second return. Add load as deemed fit. 3) AQAP: 25-20-15-10-5 Toes-to-bar 5-10-15-20-25 Power Snatch 75/55 Scale as needed. 4) Cable Rope Face Pulls: 3 sets of 20 Rest 2-3 minutes between sets. Use loading that you can perform strict for the first 10 reps, and then add a little leg/hip drive for the last 10. Session B: 1) Heavy Set for Day + 3 sets @ 80-90%: 1 Snatch…

*New Squat Cycle HERE **2019 Events Breakdown HERE…Mis-scheduling on our part, Internal Throwdown date has been changed. ***The Open is Coming…And We Won’t Be Participating HERE WOD: Session A: 1) 30 minute AMRAP: 1000m C2 Bike @ Damper 1 100 Heavy Rope Single-unders Work for consistency across your rounds. 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: 42 Deadlifts 155/105 9 Bar Facing Burpees 30 Hang Power Cleans 155/105 9 Bar Facing Burpees 18 Front Squats 155/105 9 Bar Facing Burpees Scale as needed. 4) Stiff Leg Deadlift: 3 sets of 15 Rest 90-120 seconds…

*2019 Events Breakdown HERE…Mis-scheduling on our part, Internal Throwdown date has been changed. **The Open is Coming…And We Won’t Be Participating HERE WOD: 1) Paralette Push-ups: 5-10 Unbroken Reps Every 1:00 x 15 sets Pick a rep count you can maintain for all sets. Focus on position and quality over reps, maximize range of motion. 2) 5-4-3-2-1 – AQAP: Rope Climbs 15ft Squat Snatch 185/135, 205/145, 225/155, 245/165, 265/175 Each round increase the loading. Scale as needed. 3) 3 rounds AQAP: 100 Double-unders 21 Overhead Squats 135/95 12 Burpee Box Jump Overs 24/20 Scale as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*2019 Events Breakdown HERE…Mis-scheduling on our part, Internal Throwdown date has been changed. **The Open is Coming…And We Won’t Be Participating HERE WOD: Session A: 1) Split Jerk: 7 sets of 3 @ Moderate Load Warm-up as needed. Rest 2-3 minutes between sets. Don’t max out, work with moderate to moderately heavy load, and keep your lifts clean and crisp. 2) Back Rack Reverse Lunge: 5 sets of 4/side Rest 2-3 minutes between sets. Alternate legs each rep. Build to a heavy set for the day. 3) Belt Squat Holding Handles: 5 sets of 10 @ Moderate Load Rest 2-3 minutes between sets. Don’t crush yourself on this. 4) AQAP: 75/60 Calorie Row 50 Thrusters 45/35 25 Chest-to-bar Pull-ups 75/60 Calorie Row 50 Toes-to-bar 25 Alternating Dumbbell Squat Snatch 70/50 75/60 Calorie Row Scale as needed. 5) Reverse Hyper: 3 sets of 20 Rest 90-120 seconds between sets….

*2019 Events Breakdown HERE…Mis-scheduling on our part, Internal Throwdown date has been changed. **The Open is Coming…And We Won’t Be Participating 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…