Category: Competition

* CVCF Project Day HERE. Open Gym will be cancelled this Sunday. ** Competitors Training Sessions HERE *** Winter Throwdown Volunteer Sign-up HERE Pre Class: 1) 20 minute EMOTM: Odd, GHD Sit-ups, Even, Pistol Squats Pick a rep range you can maintain. No more than 10 reps per movement per round. 2) Deficit Snatch Deadlift: 4 sets of 3 Warm-up as needed. Rest 90-120 seconds. Deficit should be 2″. Use straps. Should be working around 100% of your 1RM Snatch. Goal for this though is positioning over loading. Goal is heavier than last week. 3) 3-Position Snatch: 5 sets Warm-up as needed. Rest 2-3 minutes between sets. Hi-Hang, Above the Knee, Floor. All full Squat. Use straps if you have them/need them. Goal is heavier than last week. WOD: 4) Back Squat: 5 @ 60%, 5 @ 65%, 5 @ 70%, 5 @ 75% Warm-up as needed. Rest 90-120 seconds between sets. 5) Front…

* CVCF Project Day HERE ** Competitors Training Sessions HERE *** Winter Throwdown Volunteer Sign-up HERE Pre Class: 1) Football Bar Bench Press Wide Grip: 5 @ 65%, 3×5 @ 75% Warm-up as needed. Rest 90-120 seconds between sets. 2) Strict Press: 4×5 @ 65% 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. Class: 5a) 10 minute AMRAP: 10 Calories Rowed 10 Toes-to-bar 10 Shoulder-to-Overhead 135/95 Rest 10 minutes 5b) 10 minute AMRAP: 10 Pull-ups 10 Kettlebell Swings 70/53 10 Box Jumps Overs 24/20 Post Class: 6) Strict Chest-to-bar: 5 sets of 5 Rest 90-120 seconds between sets. Heavy as possible. 7) Supinated Pendlay Row: 3 sets of 10 Rest 90-120 seconds between sets….

* CVCF Project Day HERE ** Competitors Training Sessions HERE *** Winter Throwdown Volunteer Sign-up 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. 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. 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. WOD: 4) Back Squat: 5 @ 65%, 3×5 @ 75% Warm-up as needed. Rest 90-120 seconds between sets. 5) Front Squat: 4×5 @ 65% Warm-up as needed. Rest 90-120 seconds between sets. 6) 3 rounds AQAP: 7 Hang Power Cleans 205/135 21 Handstand Push-ups 63 Double-unders Extra Work: 7) Hip Extension: 4…

* CVCF Project Day HERE ** Competitors Training Sessions HERE *** Winter Throwdown Volunteer Sign-up 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),…

* CVCF Project Day HERE ** Competitors Training Sessions HERE *** Winter Throwdown Volunteer Sign-up 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, Chest-to-bar Pull-ups, Even, 10 Wall Balls 30/20 Pick a rep count you can maintain for all 10 sets of Chest-to-bar Pull-ups. 5) Strict Pull-ups: 5 sets of 5 Rest 90-120 seconds between sets. Heavy as possible. 6) Double Bent Over Dumbbell Row: 3 sets…