Category: Competition

*Gym Update and Holiday Schedule Reminder HERE WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Glute Bridge Up With Mini Band 10 Good Morning With Mini Band 10 Pause Air Squats With Mini Band :30 Seconds Machine Focus on good positioning and getting your Glutes firing. 1b) 10:00 – 28:00 – Every 3:00 x 6 sets: 3 Front Squats + 5 Back Squats Warm-up as needed. Start around 60-70% of your 1RM Front Squat. Perform this by completing the 3 Front Squats, racking the bar, and immediately stepping under into the Back Rack position and taking the bar back out of the rack. There should be no more than a few seconds of the bar off your body. Build as heavy as deemed fit. 1c) 32:00 – 39:00 – Every 1:00 x 7 sets: 10 Burpees 10 Wall Balls 30/20 Pick an output that…

*CVCF Class & Schedule Update HERE WOD: 1a) 0:00 – 7:00 – Every 1:00 x 7 sets: 35 Double-unders 8 Power Snatch 75/55 4 Bar Facing Burpees Scale reps as needed to maintainable output for all 7 sets. 1b) 17:00 – 38:00 – Every 3:00 x 7 sets: 4 Bar Facing Burpees 3 Snatches 185/135 > 3-5 Bar Muscle-ups Pick and appropriate starting weight for the Snatch with a goal of adding 10lbs for guys, and 5lbs for ladies each set until completion (so a 60/30lb increase respectively). 1c) 38:00 – 45:00 – 7 minute Up Ladder: 1 Strict Ring Muscle-up 2 Dumbbell Deadlifts 100/70 Work is performed 1+2, 2+4, 3+6, and so on until 7 minutes is up. Accessory: 2) Secondary Conditioning – Machine Least Desired: 40 minutes Max Calories Ideally use the machine that you struggle with the most. Work for consistent and steady pacing….

*CVCF Class & Schedule Update HERE WOD: 1a) 0:00 – 8:00 – Every 1:00 x 8 sets: Odd – 10 Pause Deadbugs w/Plate Overhead Even – 2 Clean Deadlifts + 2 High-Hang Power Cleans + 2 Low Hang Squat Cleans + 2 Split Jerks Use this to get the blood flowing and muscles firing. If you’re brand new to Oly lifting grab a PVC pipe, if you’re more comfortable grab a Barbell. 1b) 13:00 – 28:00 – Every 1:00 x 15 sets: Sets 1-5 – 2 High-Hang Power Clean + 1 Pause Thruster Sets 6-10 – 1 Low Hang Squat Clean + 1 Split Jerk Sets 11-15 – 1 Clean and Jerk Warm-up as needed. Start with around 50-60% of your 1RM C+J. Use the first 5 sets as positional work. Build loading to a heavy lift for the day through the last 10 sets….

*CVCF Class & Schedule Update 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), but the effort expended should…

*CVCF Class & Schedule Update HERE WOD: 1a) 0:00 – 12:00 – Every 1:00 x 12 sets: Station 1 – 15-20 Banded Supinated Pull-Aparts Station 2 – 3/side Half Turkish Get-ups (Dumbbell/Kettlebell) Station 3 – 20 seconds/side Overhead Hold (Dumbbell/Kettlebell) Station 4 – 40 seconds Easy > Moderate Cardio Machine Use this to get warm but also to work on some shoulder health and position work. 1b) 17:00 – 33:00 – Every 2:00 x 8 sets: 5 Dead Stop Push Press + 5-10 Chin-ups Perform these movements as super sets performing them back-to-back. Dead Stop on the Push Press just means no cycling, start each rep from standing tall and still. Add load/assistance as needed for the Chin-up.  1c) 35:00 – 45:00 – 10 minute AMRAP: 50 Box Jumps 30/24 40 Squat Thrusts 30 Push-ups Scale box height as needed. Scale to a Knee Push-up or…