Category: Competition

WOD: 1) “Open 20.2” – 20 minute AMRAP: 4 Dumbbell Thrusters 50/35 6 Toes-to-bar 24 Double-unders For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1a) 0:00 – 5:00 – Every 30 seconds x 10 sets: Halting Clean Pull + Halting Muscle Clean + Push Press Use this as warm-up and bar positioning work. Keep things light. Pause just below the knee for 1 second on each Halting Rep. 1b) 6:00 – 12:00 – Every 1:00 x 6 sets: Halting Power Clean + Pause Front Squat + Push Jerk Build loading as deemed fit. Pause just below the knee for 1 second on each rep. 1c) 12:00 – 18:00 – Every 1:00 x 6 sets: Halting Clean + Jerk Continue to build loading as deemed fit. Halt just below the knee for 1 second. 2) “Open 20.2” Skills: 10 minutes Spend 10 minutes working on any skill piece of 20.2, it could be an actual movement, it could be playing around with setup and orientation of Dumbbells and Jump Rope. Work…

*CVCF Intramural Team Open Score Submission HERE CrossFit Burn Programming/Concept Cardio Programming Will Only Be Posted In the Gym 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…

*CVCF Intramural Team Open Score Submission HERE WOD: 1) Pause Overhead Squat: 5 sets of 5 Rest 2-3 minutes between sets. Pause in the bottom for each set for 2-3 seconds. Build as heavy as deemed fit. 2) 5 sets of: 1 Bamboo Bar Bench Press Pause @ Chest for 5 seconds + 2 Bamboo Bar Bench Press Tempo (2.0.2) + 3 Bamboo Bar Bench Press + 2 x 25′ Unbroken Handstand Walk Rest 90-120 seconds between sets. Goal stimulus is to work on Shoulder Stability in the Bench and moving directly to Handstand Walk under shoulder fatigue. Build as heavy as deemed fit on the Bench. 3) 20 minute AMRAP: 15/12 Calories Row 100ft Walking Lunge 15/12 Calories Bike Erg 15 Strict Handstand Push-ups 15/12 Calorie Ski Erg 10 D-Ball Squat Cleans 70/50 Perform at 70-80% effort. Use Handstand Push-up standard from Open. 4) 3…

*CVCF Intramural Team Open Score Submission HERE WOD: Session A: 1a) 0:00 – 5:00 – Every 30 seconds x 10 sets: Halting Snatch Pull + Halting Muscle Clean + Snatch Drop Use this as warm-up and bar positioning work. Keep things light. Pause just below the knee for 1 second on each Halting Rep. 1b) 6:00 – 12:00 – Every 1:00 x 6 sets: Halting Power Snatch + Halting Snatch Build loading as deemed fit. Pause just below the knee for 1 second on each rep. 1c) 12:00 – 18:00 – Every 1:00 x 6 sets: Halting Snatch + Snatch Continue to build loading as deemed fit. Halt just below the knee for 1 second. 1d) 19:00 – 22:00 – 3 minutes Max Reps: Snatch @ 70-80% of Today’s Heaviest Lift Max reps at a fixed weight. Battery work to finish. 2) 3 rounds of: 10/8 Bar…