Category: Competition

* CVCF Project Day HERE ** Competitors Training Sessions HERE *** Winter Throwdown Volunteer Sign-up HERE Pre Class: 1) Football Bar Bench Press Wide Grip: 5 @ 60%, 3 @ 70%, 2 @ 80%, 2 @ 90%,  1 @ 95% Warm-up as needed. Rest 2-3 minutes between sets. 2) Strict Press: 5 @ 65%, 4 @ 75%, 4 @ 80%, 4 @ 85% Warm-up as needed. Rest 2-3 minutes between sets. 3) Ring Dips: 4 sets of 10 Rest 90-120 seconds between sets. Load as heavy as possible. WOD: 4) Power Snatch: 3 reps T+G Every 2 minutes for 7 sets Start at around 60% of your 1RM.  Build as heavy as possible. 5) 3 Power Clean + 1 Push Jerk: 1 Complex Every 2 minutes for 7 sets Start at around 60% of your 1RM. Build as heavy as possible. 6) AQAP: 21 Deadlifts 225/155 9 Muscle-ups 15 Deadlifts 225/155 6 Muscle-ups 9 Deadlifts 225/155 3 Muscle-ups Extra…

* CVCF Project Day HERE ** Competitors Training Sessions HERE *** Winter Throwdown Volunteer Sign-up HERE Pre Class: 1) 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. 2) 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. WOD: 3) Back Squat: 5 @ 60%, 3 @ 70%, 2 @ 80%, 2 @ 90%, 1 @ 95% Warm-up as needed. Rest 90-120 seconds between sets. 4) Front Squat: 5 @ 65%, 4 @ 75%, 4 @ 80%, 4 @ 85% Warm-up as needed. Rest 90-120 seconds between sets. 5) 21-15-9 – AQAP: Front Squats: 135/95 Burpee Lateral Bar Hops Extra Work: 6) Good Morning: 3 sets of 20 Rest 90…

*Bring a friend workout on Halloween HERE ** CVCF Project Day HERE *** Competitors Training Sessions HERE WOD: 1) Football Bar Bench Press Wide Grip: 2×5 @ 65%, 3×5 @ 70% Warm-up as needed. Rest 90-120 seconds between sets. 2) Strict Press: 4×5 @ 60% Warm-up as needed. Rest 90-120 seconds between sets. 3) Legless Rope Climb: 10 minutes EMOTM Pick a rep range you can maintain consistently for all 10 sets. 4) Row: 8 x 500m Rest 2 minutes between sets. Goal is fastest consistent pace. 5) Hollow Position: Accumulate 3 minutes Keep track of total time and attempts to complete. 6) Sled Drag: 400m Light. Focus on walking through your heels. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

*Bring a friend workout on Halloween HERE ** CVCF Project Day HERE *** Competitors Training Sessions HERE Pre Class: 1) Snatch: 1 Rep EMOTM x 15 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Clean and Jerk: 1 Rep Every 90 seconds x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. WOD: 3) Back Squat: 2×5 @ 65%, 3×5 @ 70% Warm-up as needed. Rest 90-120 seconds between sets. 4) Front Squat: 4×5 @ 60% Warm-up as needed. Rest 90-120 seconds between sets. 5) 7 minute Up Ladder: 3 Power Cleans 135/95 3 Pull-ups Post Class: 6) Hip Extension: 3 sets of 20-30 reps Rest 90 seconds between sets. Add load if able. 7) Sled Drag: 4 x 100m Rest 60 seconds between sets. Moderate load. 8) Reverse Hyper: 3 sets of 20 Rest 90 seconds between sets. Heavy as possible. For results…

*Bring a friend workout on Halloween HERE ** CVCF Project Day HERE *** Competitors Training Sessions 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),…