Category: Competition

Pre Class: 1) Clean Pull + Halting Clean: 7 sets @ 70%> Warm-up as needed. Rest 90-120 seconds between sets. Perform the Clean Pull, then reset back at the floor, pull to just below the knee, hold for 5 seconds, then finish the movement. 2) Clean Power Shrugs: 3 sets of 5 @ 110%> Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them/have them. WOD: 3) Front Squat: 5 reps Every 2:00 x 6 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 4) Barbell Back Rack Lunges: 5/side Every 2:00 x 4 sets This should be done as a continuation of your Front Squats starting at 12:00 on the clock. Start around 30-40% of your 1RM Back Squat and build as deemed fit. Alternate legs each rep. 5) AQAP: 30 Box Jump Overs 24/20 50 Russian Kettlebell Swings 70/53 100…

* New Programming Block Here ** Help us refine CVCF to make it even better, it would be greatly appreciated if you could take a few minutes and will out the survey HERE  WOD:  1) Snatch: 1 Rep Every 1:00 x 12 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Clean and Jerk: 1 Rep Every 1:30 x 8 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3) 9-15-21 – AQAP: Row For Calories Power Snatch 115/75 Rest 10 minutes 4) AQAP: 5 rounds of… 6 Deadlifts 315/205 6 Strict HSPU Into 5 rounds of… 5 Squat Cleans 225/155 5 Burpee Box Jump Overs 24/20 Into 5 rounds of… 4 Thrusters 155/105 4 Muscle-ups Rest 10 minutes 5) Legless Rope Climbs: 10 for time Rest 10 minutes 6) Toes-to-bar: 50 for time Keep track of sets to complete….

* New Programming Block Here ** Help us refine CVCF to make it even better, it would be greatly appreciated if you could take a few minutes and will out the survey HERE Pre Class: 1) Back Squat: 3 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Sets done at at least 80% or heavier. 2) Front Squat: 3 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Sets done at at least 80% or heavier. WOD: 3) Snatch + Pause Overhead Squat: Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. For the Overhead Squat pause 3 seconds in the bottom. 4) Snatch Pull: 5 reps Every 2:00 x 5 sets @ 90%> This should be done as a continuation of your Snatches. Reset between each rep. Loading should go no heavier than 110% of your 1RM Snatch. 5) 7 minute…

* New Programming Block Here ** Help us refine CVCF to make it even better, it would be greatly appreciated if you could take a few minutes and will out the survey 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…

* New Programming Block Here ** Help us refine CVCF to make it even better, it would be greatly appreciated if you could take a few minutes and will out the survey HERE WOD: 1) 2 Push Press + 2 Jerks: Every 2:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM Push Press. Build as heavy as deemed fit. Goal is for all 4 of these reps to be cycled. 2) Bench Press: 5 sets of 5* @ 70% Warm-up as needed. Rest 90-120 seconds between sets. Same weight for all 5 sets. Last set is Max Reps. Use a spotter and work through 1-3 negative/assisted reps to finish the last set. 3) Deadlift: 5 sets of 5 @ 70% Warm-up as needed. Rest 2-3 minutes between sets. Same weight for all 5 sets. 4) 5 rounds – 3 minute AMRAP – 3 minute Rest: 3 Power Snatch @ 80% of…