Category: Competition

WOD: 1a) 0:00 – 8:00 – 8 minute AMRAP: 5 Scapula Pull-ups 10 Hollow Rocks 15 Banded Face Pulls 100m Run or 30 seconds Machine Get some blood flowing and your heart rate up. 1b) 12:00 – 45:00 – 10 rounds AQAP: 10 Toes-to-bar 10 D-Ball Over the Shoulder 150/100 200m Run Scale as needed.

*CVCF Gym Update 8/12/20 – HERE WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Odd – 10 Band Pull-Aparts + 10 Alternating Lunges Even – (3x) Muscle Clean + Hang Power Clean + Thruster Athletes in Move warm-up with a PVC pipe, all other programming tracks should use a barbell. 1b) 9:00 – 33:00 – Every 1:00 x 24 sets: Sets 1-8 (9:00 – 17:00) – Muscle Clean + Hang Muscle Clean + Push Press Sets 9-16 (17:00 – 25:00) – Power Clean + Hang Power Clean + Push Jerk Sets 17-24 (25:00 – 33:00) – Squat Clean w/3 second Pause in Catch Start around 50-60% of your 1RM and build as deemed fit. Focus on skills and position for the first two complexes and then look to push the loading on the final Cleans. 1c) 37:00 – 45:00 – 8 minute AMRAP:…

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…

WOD: 1a) 0:00 – 8:00 – 8 minute AMRAP: 10 Alternating Toe-ups 10 Bird Dog  10 Russian Kettlebell Swings 30 seconds Machine Get yourself moving and warm. Increase the pace on the machine each round to get your heart rate up. 1b) 13:00 – 34:00 – Every 7:00 x 3 sets: 7-5-3 Push Press 21-15-9 Deadlift + 250m/225m Row/Ski or 500m/450m C2 Bike or 600/550m Assault Bike or 200m Run For this piece perform the 7 Push Press, then 21 Deadlifts at the same weight you performed the Push Press at. From there the goal stimulus is to increase load for the 5 Push Press, perform the 15 Deadlifts at the increased loading, and finally increase loading again for the 3/9 reps. Think of this as a speed strength piece. Perform the first set of each movement, increase load as deemed fit with as little…

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 10 Banded Upright Rows + 10 Air Squats Station 2 – (3x) Muscle Snatch + Hang Power Snatch + Pause Overhead Squat Athletes following Move/Power use a PVC pipe, athletes following Sport/Comp use a Barbell for Warm-up. 1b) 9:00 – 33:00 – Every 1:00 x 24 sets: Sets 1-8 (9:00 – 17:00) Muscle Snatch + Hang Muscle Snatch + Snatch Push Press Sets 9-16 (17:00 – 25:00) Power Snatch + Hang Power Snatch + Heaving Snatch Balance Sets 17-24 (25:00 – 33:00) Snatch With 3 Second Pause In The Bottom For your first two pieces you have a good bit of volume on a short timeline. Keep the loading light-to-moderate, and focus on good clean movement and hitting proper positions. When you get to the Snatch singles feel free to build…