Category: Competition

* Holiday Schedule HERE ** CVCF Clean-Up Day 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 should leave…

* Holiday Schedule HERE ** CVCF Clean-Up Day HERE Pre Class: 1) Muscle Snatch: Quickly Build to a Heavy Single This is no failed reps. Rest 60-90 seconds between sets. 2) Snatch High-Pull + Snatch: 1 Complex Every 1:00 for 12 sets Warm-up as needed. Snatch is full Squat. Use straps if you need them, have them. Reset your start position between reps. Build as heavy as deemed fit. 3) Overhead Squat: 3 sets of 3 Warm-up as needed. Rest 90-120 seconds between sets. Build as heavy as deemed fit, but be reasonably quick about it. This should be done in 15 minutes or so. WOD: 4) Bench Press: 5 Reps Every 2:00 for 7 sets Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 6 sets you must establish a 5RM for the Day. Your 7th set is a Max Reps sets done at 85% of your 5RM for…

* Holiday Schedule HERE ** CVCF Clean-Up Day HERE Pre Class: 1) Every 2:00 for 10 sets: 3 Muscle-ups 20 Wall Balls 20/14 40 Double-unders Scale accordingly, goal should be to complete 10 full sets. All movements should be unbroken. If this is easy for you, add-on Muscle-up reps accordingly. 2) Snatch: 2 @ 50%, 2 @ 60%, 2 @ 70%, 1 @ 75%, 5 sets of 1 @ 80% Warm-up as needed. Rest 90-120 seconds between sets. All reps full Squat. Doubles are drop and rest. WOD: 3) Clean and Jerk: 2 @ 50%, 2 @ 60%, 1 @ 70%, 1 @ 80%, 2 sets of 1 @ 85% Warm-up as needed. Rest 90-120 seconds between lifts. All reps full Squat and Split. Doubles are drop and reset. 4) Push Press: 5 sets of 3 Warm-up as needed. Rest 90-120 seconds between sets. Heavy as possible. 5) 3 rounds AQAP: 21 Box Jump…

* Holiday Schedule HERE ** CVCF Clean-Up Day HERE Pre Class: 1) Clean: 2 @ 60%, 2 @ 70%, 1 @ 75%, 5 sets of 1 @ 80% Warm-up as needed. Rest 90-120 seconds between lifts. All lifts are full Squat. Doubles are drop and reset. 2) Clean Pull: 3 sets of 3 @ 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 for 7 sets Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 6 sets you must establish a 5RM for the Day. Your 7th set is a Max Reps sets done at 85% of your 5RM for the day. To get the proper stimulus from this it is inherit you establish an appropriate max otherwise your 85% Max Reps set will be far too light. Reference 11/2/15 for loading. 4) 5 rounds for…

* Holiday Schedule HERE ** CVCF Clean-Up Day HERE WOD: 1) Snatch: 1 Rep Every 1:00 for 15 sets Warm-up as needed. Start around 60% of your 1RM. All reps full Squat. Build as heavy as deemed fit. 2) Clean and Jerk: 1 Rep Every 1:30 for 10 sets Warm-up as needed. Start around 60% of your 1RM. All reps full Squat and Split. Build as heavy as deemed fit. 3) 10-8-6-4-2 – AQAP: Muscle-ups Deficit Handstand Push-ups You choose the deficit and whether or not they are Strict or Kipping. Think about trying to match the difficult of the HSPU to the Muscle-up in terms of your set-up. You shouldn’t be banging out one movement and struggling a ton on the other. 4) 20 minute AMRAP: 12 Shoulder-to-Overhead 115/75 12 Toes-to-bar 12 Burpees For this piece focus on consistent pace and output. We shouldn’t see your first round done in 60 seconds, and then…