Category: Competition

*1st Annual CVCF Team Intramural Open HERE CrossFit Burn Programming/Concept Cardio Programming Will Only Be Post 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…

*1st Annual CVCF Team Intramural Open HERE WOD: 1) Every 3:00 x 7 sets: 5 Push Press + 5 Push Jerk Perform this from the floor and as a complex. Barbell should be cycled the entire time, no pausing at the Front Rack, and no more than a brief pause Overhead. 2) 3 sets of 5 minute EMOTM: 12 Wall Balls 20/14 9 Box Jump Overs 24/20 6 Strict Handstand Push-ups Rest 3 minutes between sets. Perform the 12-9-6 EMOTM x 5 and then rest. Scale as needed. 3) 5 rounds @ 80-90%: 60 Double-unders 30 Kettlebell Swings 53/35 15 Calories Assault Bike Scale as needed. 4) Sandbag Carry: 8 x 100ft Rest 90-120 seconds between sets. Heavy as possible moving unbroken. 5) Sled Drag: 6 x 50m Heavy. Rest 90 seconds between sets. 6) Strict Toes-to-bar: 4 sets of 10 Rest 90-120 seconds between sets. Use a stall…

*1st Annual CVCF Team Intramural Open HERE WOD: Session A: 1a) 0:00 – 5:00 – Every 1:00 x 5 sets: 3 Snatch Hip Jump + 3 Tall Power Snatch + 3 Snatch Drop Perform this with an empty barbell and use this as warm-up and positional work. 1b) 6:00 – 16:00 – Every 1:00 x 10 sets: 1 Tempo Snatch Pull + 1 Low Hang Power Snatch + 1 Overhead Squat Snatch Pull take about 2-3 seconds to move from floor to just above the knee and then speed things up. Low Hang anywhere below the knee but not touching the floor. Build as heavy as deemed fit. 1c) 17:00 – 22:00 – Every 20 seconds x 15 sets: 1 Power Snatch @ 60-80% of 1RM If you’re unsure go on the lighter side, everyone will be different on this in terms of loading relative to…

*1st Annual CVCF Team Intramural Open HERE WOD: Session A: 1) Every 3:00 x 7 sets: 5 T+G Power Clean + 5 T+G Hang Squat Clean Goal is constant movement on the bar. Work as heavy or as light as you’d like. 2) Every 3:00 x 7 sets: 3 Banded Back Squats @ 45% of 1RM + Band Tension + 4 Jumping Air Squat-to-Box Jump + 20 second Sprint on C2 Bike or Assault Bike We will be working in partners or even groups of three  for this to share gear. Ideally we are looking to do this on the C2 Bike, standing, with the Damper at 10. If we’re short on C2 bikes for the class use an assault bike. Loading should not change on the Back Squat for all 7 sets, keep it fixed. Goal for the Back Squat is to work…

*1st Annual CVCF Team Intramural Open HERE WOD: 1) Every 3:00 x 7 sets: 10 T+G Power Snatch Start at a moderate weight and build as heavy as deemed fit. Goal here is true barbell cycling, no stopping anywhere. 2) 3 rounds AQAP: 3 Squat Snatch 225/155 15 Ring Dips 30 Wall Balls 20/14 Scale as needed. 3) AQAP: 800m Run 6 Rope Climbs 15ft 40 Burpee Dumbbell Box Step-ups Overs 50/35 @ 24/20 6 Rope Climbs 15ft 800m Run Scale as needed 4) Sled Drag: 400m @ Bodyweight Stimulus is constant movement, scale loading as needed for desired stimulus. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE