Category: Competition

*1st Annual CVCF Team Intramural Open HERE WOD: Session A: 1a) 0:00 – 7:00 – Every 1:00 x 7 sets: 3 Hang Clean High-Pull Start around 50% of your 1RM. Focus for this is positioning work. One of the single biggest faults we see with people Snatching is lack of elbow/arm engagement to keep the bar close as they transition into the pull under the bar. Use this to warm-up and get some positioning engrained. 1b) 7:00 – 14:00 – Every 1:00 x 7 sets:  1 Hang Muscle Clean + 1 Front Squat + 1 Push Jerk Continue to build loading from Part A. Reset on the floor between reps. 1c) 14:00 – 21:30 – Every 1:30 x 5 sets: 1 Hang Clean + 1 Split Jerk Continue to build loading from Part B. 2) 4 sets of: 2 Pause Front Squat + 4 Front Squat Rest…

*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: 10 T+G Push Jerk Start at a moderate weight. Build as heavy as deemed fit. Perform from the floor. No stopping at the shoulder and no more than a brief pause overhead. 2) 3 sets of 3 rounds of: 15 Alternating Dumbbell Snatch 50/35 12 Toes-to-bar 9 Calories Rowed Rest 3 minutes between sets. Goal is maintainable paces across each round and each set. 3) 5 rounds @ 80-90%: 15/12 Calories C2 Bike 15 Dumbbell Front Rack Lunges 50/35 15 Dumbbell Hang Power Cleans 50/35 Scale as needed. Movements should be done most if not entirely unbroken. 4) Front Rack Hold: 10 x :30 ON/:30 OFF @ 100 of 1RM Front Squat Scale loading as needed. 5) L-Sit: Accumulate 2 minutes Keep track of time and attempts to complete. 6) Sled Drag: 6 x 50m…

*1st Annual CVCF Team Intramural Open HERE WOD: Session A: 1a) 0:00 – 7:00 – Every 1:00 x 7 sets: 3 Hang Snatch High-Pull Start around 50% of your 1RM. Focus for this is positioning work. One of the single biggest faults we see with people Snatching is lack of elbow/arm engagement to keep the bar close as they transition into the pull under the bar. Use this to warm-up and get some positioning engrained. 1b) 7:00 – 14:00 – Every 1:00 x 7 sets:  1 Hang Muscle Snatch + 1 Snatch Balance + 1 Overhead Squat Continue to build loading from Part A. Reset on the floor between reps. 1c) 14:00 – 21:00 – Every 1:00 x 7 sets: 1 Hang Snatch Continue to build loading from Part B. 2) 9 minute AMRAP: 30 Deadlifts 155/105 30 Push-ups 30 Deadlifts 225/155 30 Strict Handstand Push-ups 30…

WOD: Session A: 1) Every 3:00 x 7 sets: 10 T+G Power Clean Start at a moderate weight and build as heavy as deemed fit. Goal here is true barbell cycling, no stopping at the shoulder, hang, or floor. 2) Every 3:00 x 7 sets: 3 Banded Back Squats @ 40% of 1RM + Band Tension + 5 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 on standing…