Category: Competition

* Holiday Schedule HERE * CVCF Clean-Up Day HERE Pre Class: 1) Clean: 20 minute EMOTM A- Minutes 1-5 @ 65% B – Minutes 6-10 @ 70% C – Minutes 11-15 @ 75% D – Minutes 16 @ 78%, 17 @ 82%, 18 @ 85%, 19 @ 88%, 20 @ 90% All reps full Squat. 2) Clean Pull: 3 sets of 5 @ 90% Rest 2-3 minutes between sets. Use straps if you need them/have them. WOD: 3) Front Squat: 10 Reps Every 3:00 for 5 sets Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 4 sets you must establish a 10RM for the Day. Your 5th set is a Max Reps sets done at 85% of your 10RM 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….

* Holiday Schedule HERE WOD: 1) Snatch: 1 Rep Every 1:00 for 15 sets Start at 60% of your 1RM. Build as heavy as deemed fit. No more than 3 missed lifts. 2) Clean and Jerk: 1 Rep Every 1:30 for 10 sets Start at 60% of your 1RM. Build as heavy as deemed fit. No more than 2 missed lifts. 3) AQAP: 100/80 Calories Ski Erg 30 Deficit Handstand Push-up 12/8 100/80 Calories Row 30 Muscle-ups 100/80 Calories Assault Bike 30/side Alternating Pistols 35/26 If you’d like to do this workout please plan to come to either the 8:00 AM or 10:30 AM session. There will not be space at 9:15 AM. 4) Rope Pull-ups: 5 sets of 5 Rest 90-120 seconds betweens sets. Strict. Heavy as possible. 5) Sled Drag: 400m Light. Focus on walking through your heels. For results post detailed weights, reps, times, thoughts, etc. for all…

* Holiday Schedule HERE Pre Class: 1) Power Snatch: 2 reps EMOTM x 10 sets @ 70% Warm-up as needed. Drop and reset between reps. Weight is based off of your 1RM Squat Snatch. WOD: 2) “Hawks” – AQAP: 1000m Row 50 Deadlifts 225/155 50 Thrusters 95/65 50 Box Jumps 30/23 50 Burpees 50/side Overhead Walking Lunges 45/25 100 Double-unders Thankful to have known this dude and to call him one of my best friends and have had his support as the first CVCF member. Extra Work: 3) Assault Bike: 30 minutes This should be done at a moderate pace, HR @ 70-80% of Max. 4) Sled Drag: 4 x 50m Drag/50m Pull Rest 60 seconds between every 50m. Heavy as possible. 5) Reverse Hyper: 3 sets of 20 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed 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 you feeling energized at the…

* Holiday Schedule HERE Pre Class: 1) Snatch Push Press + 3 Overhead Squats: 6 sets Warm-up as needed. Rest 90-120 seconds between sets. Pause 1 second in the bottom of every squat. Build as heavy as possible. 2) Snatch Power Shrugs: 5 @ 115%, 5 @ 125% Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them/have them. 3) Clean Power Shrugs: 5 @ 115%, 5 @ 125% Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them/have them. WOD: 4) Bench Press: 3 Reps Every 1:30 for 10 sets Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 9 sets you must establish a 3RM for the Day. Your 10th set is a Max Reps sets done at 85% of your 3RM for the day. To get the proper stimulus from this it is inherit you establish an appropriate…