Category: Competition

*CVCF Class & Schedule Update HERE WOD: 1a) 0:00 – 8:00 – Every 1:00 x 8 sets: Odd – 10 Alternating Bird Dog w/2-3 second Pause Even – 2 Snatch Deadlifts + 2 High Hang Power Snatch + 2 Low Hang Power Snatch + 2 Pause Overhead Squats This is warm-up and Oly prep work. If you’re unfamiliar with the Olympic Lifts perform this with a PVC pipe, if you’re more comfortable with the lifts use a PVC pipe or Barbell depending on how warm you want to get. 1b) 13:00 – 28:00 – Every 1:00 x 15 sets: Sets 1-5 – 2 High-Hang Power Snatch + 1 Pause Overhead Squat Sets 6-10 – 2 Low Hang Squat Snatch Sets 11-15 – 1 Squat Snatch w/Pause in Catch Start around 50% of your 1RM and build as deemed fit. Low Hang is below the knee…

WOD: 1a) 0:00 – 6:00 – 6 minute AMRAP for Warm-up: 5 Cat/Cow 10 Lateral Lunges 1:00 Cardio Get some blood flowing and your body moving. Use the Lateral Lunges as a stretch and take your time with them. 1b) 11:00 – 31:00 – Every 2:00 x 10 sets: Sets 1-3 –  5 Pause Back Squats Sets 4-6 – 3 Pause Back Squats Sets 7-10 – 2 Back Squats  Pause should be 1-2 seconds in the bottom position. First 6 sets are to work on positioning. Last 4 sets are an opportunity to push some heavy loading if you want. 1c) 35:00 – 40:00 – AQAP: 40 Wall Balls 30/20 30 Double Dumbbell Russian Swings 50/35 20/15 Calories Machine This workout has a 5 minute time cap. It is meant to be a high effort/output sprinty workout. The goal should be to try and hold on…

*Week 1 Down – Gym Updates HERE **Our new, and full programming structure will fill out this week. Going forward we will be designing all of our programming structures around a class timeline and then programming a broad amount of daily Accessory/Additional work for athletes to add-on as they deemed fit. The Accessory work will be the same across all 4 programming structures, and programmed M,T,W,F,S. WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 3 Inchworm + Calf Stretch 10 Single Dumbbell Deadlifts or Empty Barbell 100m Run or 50 Jumping Jacks Get yourself moving. 1b) 10:00 – 45:00 – “George Floyd” – AQAP: 800m Run 25 Deadlifts 135/95 25 Burpees 800m Run 25 Hang Squat Cleans 135/95 25 Burpees 800m Run 25 Push Press 135/95 25 Burpees 800m Run 25 Squat Clean Thrusters 135/95 25 Burpees 800m Run You get ONE weight for…

*Week 1 Down – Gym Updates HERE **Our new, and full programming structure will fill out this week. Going forward we will be designing all of our programming structures around a class timeline and then programming a broad amount of daily Accessory/Additional work for athletes to add-on as they deemed fit. The Accessory work will be the same across all 4 programming structures, and programmed M,T,W,F,S. WOD: 1a) 0:00 – 9:00 – 9 minute AMRAP: 10 Scapula Pull Ups or Rows 10 Alternating Lateral Lunges 5 Empty Barbell/PVC Clean Pulls 5 Empty Barbell/PVC Hang Muscle Clean 5 Empty Barbell/PVC Pause Front Squat 5 Empty Barbell/PVC Strict Press For quality, not for time. This is a great opportunity for those foreign or new to the Olympic lifts to get some skill work in. 1b) 14:00 – 29:00 – Every 1:00 x 15 sets: Sets 1-10 –…

*Week 1 Down – Gym Updates HERE **Our new, and full programming structure will fill out this week. Going forward we will be designing all of our programming structures around a class timeline and then programming a broad amount of daily Accessory/Additional work for athletes to add-on as they deemed fit. The Accessory work will be the same across all 4 programming structures, and programmed M,T,W,F,S. 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…