Category: Competition

* CVCF Project Day HERE. Open Gym will be cancelled this Sunday. ** Competitors Training Sessions HERE *** Winter Throwdown Volunteer Sign-up HERE **** Fall/Winter Schedule Changes/Closings HERE Pre Class: 1) Football Bar Bench Press Wide Grip: 5 @ 60%, 5 @ 65%, 5 @ 70%, 5 @ 75% Warm-up as needed. Rest 90-120 seconds between sets. 2) Strict Press: 5 @ 60%, 5 @ 65%, 2×5 @ 70% Warm-up as needed. Rest 90-120 seconds between sets. 3) Snatch: 1 Rep EMOTM x 15 sets Start at 60% of your 1RM, build as heavy as deemed fit. 4) Clean and Jerk: 1 Rep Every 90 seconds for 10 sets Start at 60% of your 1RM, build as heavy as deemed fit. WOD: 5a) 5 minute Up Ladder: 1 Hang Power Clean 225/155 1 Defeicit HPSU 8″ Rest 5 minutes 5b) 5 minute Up Ladder: 2 Hang Power Cleans 185/123 2 Strict Handstand Push-ups Rest 5 minutes 5c) 5 minute Up Ladder: 3…

* CVCF Project Day HERE. Open Gym will be cancelled this Sunday. ** Competitors Training Sessions HERE *** Winter Throwdown Volunteer Sign-up HERE **** Fall/Winter Schedule Changes/Closings HERE Pre Class: 1) Behind the Neck Jerk: 5 sets of 2 Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as possible. Goal is heavier than last week. 2) 2-Stop Clean Pull: 4 sets of 3 Warm-up as needed. Rest 90-120 seconds between sets. Pause below the knee for 3 seconds and above the knee for 3 seconds then finish your pull. Use straps as needed. Goal is heavier than last week. 3) Hang Clean: 5 sets of 2 Warm-up as needed. Rest 2-3 minutes between sets. No dropping the bar between reps. Build as heavy as possible. Goal is heavier than last week   WOD: 4) “Hawks” – AQAP: 1000m Row 50 Deadlifts 225/155 50 Thrusters 95/65 50 Box Jumps 30/24 50 Burpees 50/side Overhead Walking Lunges 45/25…

* CVCF Project Day HERE. Open Gym will be cancelled this Sunday. ** Competitors Training Sessions HERE *** Winter Throwdown Volunteer Sign-up HERE **** Fall/Winter Schedule Changes/Closings 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…

* CVCF Project Day HERE. Open Gym will be cancelled this Sunday. ** Competitors Training Sessions HERE *** Winter Throwdown Volunteer Sign-up HERE **** Fall/Winter Schedule Changes/Closings HERE WOD: 1) Pause Back Squat: 5 sets of 2 Warm-up as needed. Build as heavy as possible. Hold the bottom of each rep for 3 seconds, NO BOUNCE. Rest 2-3 minutes between sets. 2) Jerk Dips: 3 sets of 3 Warm-up as needed. Rest 60 seconds between sets. Make sure you maintain a Jerk Grip on the bar. These should be done at 100%+ of your 1RM Jerk. 3) Jerk: 1 Rep EMOTM x 20 sets Start around 60-70-% of your 1RM. Build as heavy as possible. 4) 20 minute EMOTM: Odd, Muscle-ups, Even, 10 Lateral Box Jump Overs 24/20 Pick a rep count you can maintain for all 10 sets of Muscle-ups. 5) Strict Pull-ups: 50 for time Keep track of total time and attempts…

* CVCF Project Day HERE. Open Gym will be cancelled this Sunday. ** Competitors Training Sessions HERE *** Winter Throwdown Volunteer Sign-up HERE **** Fall/Winter Schedule Changes/Closings HERE Pre Class: 1) Football Bar Bench Wide Grip: 5 @ 60%, 5 @ 65%, 5 @ 70%, 5 @ 75% Warm-up as needed. Rest 90-120 seconds between sets. 2) Strict Press: 5 @ 60%, 5 @ 65%, 2×5 @ 70% Warm-up as needed. Rest 90-120 seconds between sets. 3) Strict Ring Dips: 4 sets of 8 Rest 90-120 seconds between sets. Heavy as possible. WOD: 4) Power Snatch: 2 T+G reps Every 90 seconds for 10 sets Warm-up as needed. Start around 60% of your 1RM. Goal should be to work heavier than last week. Only work as heavy as you can maintain proper footwork. 5) 2 Power Clean + 1 Push Jerk: 1 Complex Every 90 seconds for 10 sets Warm-up as needed. Start around 60% of your 1RM….