Category: Competition

*New strength program starts Monday. Check it out HERE. Pre Class: 1) 3-Stop Snatch Deadlift: 5 sets of 3 Rest 90-120 seconds between sets. Pause for 1-2 seconds below the knee, above the knee, at the high hang position, then come into full extension. Work as heavy as possible. 2) Hi-Hang Snatch: 1 rep EMOTM x 10 sets Warm-up as needed. Focus for this should be positioning and speed, only go up in weight if the reps are dialed.   Class: 3) Back Squat: 5 @ 60%, 5 @ 70%, Max Reps @ 80% Warm-up as needed. Rest 90-120 seconds between sets. Stop your Max Reps set if you hit 20 reps. Go at your last set with everything you have. 4) Back Rack Box Step-ups: 3 x 8/side @ 20″ Load only to a weight you can stand all the way through on the leading leg. Rest 90 seconds…

*New strength program starts Monday. Check it out HERE. WOD: 1) Strict Press: Establish a 1RM Warm-up as needed. Rest as needed. Take as many attempts as possible. 2) Clean and Jerk: 1 rep EMOTM x 20 sets Full Squat Clean and Split Jerk. Start around 60%. Goal should be clean fast reps, so only build as heavy as you can maintain that. 3) Bar Muscle-ups: 10 minutes EMOTM Pick a rep count you can maintain for all 10 minutes. 4) AQAP: 2000m Row 50 Toes-to-bar 30 Power Snatch 155/105 Don’t row too conservatively, push the pace a little to see how you feel getting off the rower a little more worked. Row around 10 seconds slower than your PR 2K pace. 5) Sled Drag: 400m Light. Focus on walking through your heels, glute, hamstrings, low back activation is the goal. For results post detailed weights, reps, times, thoughts,…

*New strength program starts Monday. Check it out HERE. **There will be no Olympic Lifting class today at 3:30 PM Pre Class: 1) Deadlift: Establish a 1RM Warm-up as needed. Rest as needed between sets. Take as many attempts as needed.   Class: 2) Back Squat: 5 @ 60%, 5 @ 70%, 2×5 @ 75% Warm-up as needed. Rest 90-120 seconds between sets. 3) Front Squat: 5 @ 60%, 5 @ 70%, 5 @ 75% Warm-up as needed. Rest 90-120 seconds between sets.   4) 3 rounds AQAP: 20 Kettlebell Swings 70/53 30 Wall Balls 20/14 400m Run Post Class: 5) Reverse Hyper: 3 sets of 20 Rest 90 seconds between sets. Heavy as possible. 6) Sled Drag: 400m Light. Focus on walking through your heels. 7) Row: 2K Time Trial Time to go for it, set a PR. For results post detailed weights, reps, times, thoughts, etc. for all work completed….

*There will be no Olympic Lifting class this Friday @ 3:30 PM 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…

*There will be no Olympic Lifting class this Friday @ 3:30 PM Class: 1) Jerk: Establish a 1RM Take as rest as needed, warm-up as needed, take as many attempts as needed. 2) 12 minute AMRAP: 6 Deadlits 225/155 12 Handstand Push-ups 24 Double-unders Extra Work: 3) Bar Dips: 4 sets of 6-8 reps Add load as able. Rest 2 minutes between sets. 4) Good Mornings: 4 sets of 8 Rest 90 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments The Open season is really, officially over now. The Masters qualifier was this last weekend, and I couldn’t be prouder of all the amazing work that our 6 Masters did. Pretty awesome to see that out of 2,000 Masters to make the 2nd round, 6 came from CVCF. A huge congrats goes to Kristi,…