Category: Competition

*News at CVCF – Softgoods, Qualifiers and More…HERE WOD: Session A: 1a) 0:00 – 7:30 – Every 1:30 x 5 sets: 3 Muscle Clean + 3 Push Press Start around 50% of your 1RM and build as heavy as deemed fit. 1b) 7:30 – 15:00 – Every 1:30 x 5 sets: 2 Power Clean + 2 Push Jerk Continue to build loading from Part A. 1c) 15:00 – 22:30 – Every 1:30 x 5 sets: 1 Clean + 1 Jerk Continue to build loading from Part B. 2) AQAP: 12-9-6-3 Clean and Jerk 185/135 4-3-2-1 Rope Climbs 15ft Scale as needed. 3) Reverse Hyper: 3 sets of 20 Rest 90-120 seconds between sets. Heavy as possible. Session B: 1) Trail Run: 10k Moderate pace, get outside, and ideally go run in the woods. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*News at CVCF – Softgoods, Qualifiers and More…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…

*News at CVCF – Softgoods, Qualifiers and More…HERE WOD: 1) Strict Press – Every 2:00 x 7 sets: 3-3-2-2-1-1-1 Use this to establish a 1RM for the day. 2) Clean Grip Bench Press – Every 2:00 x 7 sets: 3-3-2-2-1-1-1 Use this to establish a 1RM for the day. 3) 40 minute EMOTM: 1 – 10-20 Calorie Row 2 – 5-10 Strict Handstand Push-ups 3 – 50m Sled Drag @ Bodyweight 4 – 2-5 Burpee Muscle-ups 5 – 50m D-Ball Carry 150/100 Picks reps, weights, etc. that you can maintain for all 8 cycles. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*News at CVCF – Softgoods, Qualifiers and More…HERE WOD: 1a) 0:00 – 7:00 – Every 1:00 x 7 sets: 3 Muscle Snatch Start light, use this as warm-up and positioning work to get you moving. Reset on the floor between each rep. 1b) 7:00 – 14:00 – Every 1:00 x 7 sets: 2 Power Snatch Continue to build loading from the Muscle Snatch. Drop and reset between reps. 1c) 14:00 – 21:00 – Every 1:00 x 7 sets: 1 Snatch Continue to build loading from the Power Snatch. If you’re feeling good, work to a heavy single for the day. 2) 5 rounds AQAP: 21 GHD Sit-ups 15 Box Jump Overs 30/24 9/side Single Arm Dumbbell Push Press 70/50 Scale as needed. 3) For Quality: 21-18-15-12-9-6-3 Strict Pull-ups 500m/450m C2 Bike No dropping from the top of the bar at end of your set, especially if you’re doing…

WOD: Session A: 1a) 0:00 – 10:30 – Every 1:30 x 7 sets: 3-3-2-2-1-1-1 Front Squat Warm-up as needed. Start around 60% of your 1RM. Reference past weeks for loading. Build as heavy as deemed fit. 1b) 0:00 – 10:30 – Every 1:30 x 7 sets: 3-3-2-2-1-1-1 Back Squat Reference past weeks for loading. Build as heavy as deemed fit. 2) 3 rounds AQAP: 400m Run 30 Alternating Dumbbell Goblet Lunges 70/50 Scale as needed. 3) Single Leg Good Morning: 4 sets of 10/side Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. Focus on position and balance first, loading second. 4) Reverse Hyper: 3 sets of 20 Rest 90-120 seconds between sets. Heavy as possible. Session B: 4) Run – 8 sets of: 200m Moderate 100m Sprint 400m Easy Rest 1 minute between sets. Focus on consistency among your paces….