Category: Competition

* Holiday Schedule HERE ** CVCF Clean-Up Day HERE *** CrossFit Kids will be Cancelled the  19th, 21st, 24th, and 26th Pre Class: 1) Snatch: A – 3 Cycles of 1 @ 75%, 1 @ 80%, 1 @ 85% B – 2 sets of 1 @ 90% Warm-up as needed. Rest 90-120 seconds between lifts. All reps full Squat. 2) Clean and Jerk: 1 @ 75%, 1 @ 80%, 1 @ 85% Warm-up as needed. Rest 90-120 seconds between lifts. All reps full Squat. WOD: 3) Back Squat: 7 Reps Every 2:30 for 7 sets Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 5 sets you must establish a 7RM for the Day. Your 5th set is a Max Reps sets done at 85% of your 7RM 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…

* Holiday Schedule HERE ** CVCF Clean-Up Day HERE *** CrossFit Kids will be Cancelled the  19th, 21st, 24th, and 26th 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…

* Holiday Schedule HERE ** CVCF Clean-Up Day HERE *** CrossFit Kids will be Cancelled the  19th, 21st, 24th, and 26th Pre Class: 1) Snatch Push Press + Snatch Balance + 2 Overhead Squats: 7 sets Warm-up as needed. Rest 90-120 seconds between sets. Build as heavy as possible. 2) Behind the Neck Jerk: 7 sets of 2 Rest 90-120 seconds between sets. Heavy as possible. Use your Jerk Grip. WOD: 3) Bench Press: 7 Reps Every 2:30 for 6 sets Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 5 sets you must establish a 7RM for the Day. Your 6th set is a Max Reps sets done at 85% of your 7RM for the day. 20 rep Cap for the Max Reps 4) 5 rounds: 10 Squat Cleans 135/95 20 Kettlebell Swings 70/53 15/10 Calories Assault Bike Rest 5 minutes All movements must be unbroken, so scale accordingly. Keep track of…

* Holiday Schedule HERE ** CVCF Clean-Up Day HERE *** CrossFit Kids will be Cancelled the  19th, 21st, 24th, and 26th 1) 20 minute EMOTM: Movement 1 – .7-.13 True Form, 10-20 Cals Ski Erg, Row, Assault Bike, 150-200m Run Movement 2 – 3-5/side Double Kettlebell Overhead Alternating Lunges Pick an output you can maintain for each movement. If your get more comfortable with the lunges as rounds go on don’t be afraid to increase loading. 2) Snatch: 2 sets of 1 @ 70%, 2 sets of 1 @ 75%, 4 sets of 1 @ 80% Warm-up as needed. Rest 90-120 seconds between lifts. All reps full squat. WOD: 3) Clean and Jerk: 1 @ 70%, 1 @ 75%, 4 sets of 1 @ 80% Warm-up as needed. Rest 90-120 seconds between lifts. All reps full squat and split. 4) Press + Push Press: 2 + 3 x 5 sets Warm-up as needed. Rest 90-120 seconds between sets. Build as heavy…

* Holiday Schedule HERE ** CVCF Clean-Up Day HERE *** CrossFit Kids will be Cancelled the  19th, 21st, 24th, and 26th Pre Class: 1) Clean: 1 @ 70%, 1 @ 75%, 1 @ 80%, 4 sets of 1 @ 85% Warm-up as needed. Rest 90-120 seconds between lifts. All reps full squat. 2) Clean Pull to Mid-Thigh: 3 @ 90%, 3 @ 95% 3 @ 100% Pull to the mid-thigh for the first 2 reps, then on the 3rd rep pull all the way through and finish the pull. Rest 90-120 seconds between sets. Use straps if you need them/have them. WOD: 3) Front Squat: 7 Reps Every 2:30 for 7 sets Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 5 sets you must establish a 7RM for the Day. Your 5th set is a Max Reps sets done at 85% of your 7RM for the day. To get the…