Category: Move

*For Thanksgiving Week please be aware of the following schedule changes… Wednesday, November 27th, 4:15, 5:30, and 6:40 PM Classes Cancelled (CVCF will close at 1:30 after the Noon Class) Thursday, November 28th, ONE CLASS ONLY @ 9:00 AM Friday, November 29th, 8:00 AM BURN CLASS ONLY, Open Gym from 9:00 AM – 6:00 PM WOD: 1) Every 3:00 x 7 sets: 500/450m Row + 3/side Kettlebell Windmills Perform the Rows at a consistent pace. These efforts should be right around 2:00, if they are taking any longer pull back the meters in 25m increments. Perform the Windmills during your rest period off the Row. Work as light as needed and focus on positioning and quality of movement, these shouldn’t be fast. 2) 7 minute AMRAP: 7 Knees-up 7 Burpees Extra Work: 3) Pause Dumbbell Plank Rows: 4 sets of 5/side Rest 90-120 seconds between sets….

*Week 4 Intramural Open Score Submissions HERE…Due Monday @ 8:00 PM WOD: 1) Every 2:00 x 5 sets: 2 Pause Front Squats + 4 Front Squats Warm-up as needed. Pause in the bottom of the Squat for 2-3 seconds on each of the first 2 reps. 2) Every 2:00 x 5 sets: 2 Pause Back Squats + 4 Back Squats Warm-up as needed. Pause in the bottom of the Squat for 2-3 seconds on each of the first 2 reps. 3) 4 rounds for Max Reps: 45 seconds C2 Bike or Assault Bike 15 seconds Rest 45 seconds Deadlifts 95/65 15 seconds Rest Extra Work: 4) Slider Hamstring Curls: 4 sets of 10 Rest 90-120 seconds between sets. Focus on position and activation. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 20 Box Jump overs 24/20 20 Back Squats 65/45 20 Ring Rows 20 Abmat Situps Scale as needed. 1b) 6:30 – 11:30 – 5 minute AMRAP: 12 Knees-up 12 Ball Slams 40/30 12/side Lateral Bar Hops Scale as needed. 1c) 13:00 – 18:00 – 5 minute AMRAP: 20 Wall Balls 14/8 10 Push-ups Scale as needed. 1d) 19:30 – 24:30 – 5 minute AMRAP: Dumbbell Hang Squat Clean Thrusters 35/25 Extra Work: 2) Double-unders – 10 minutes Practice: Work on Any of the Following A – Spend the time practicing the Skill B – 10 rounds of 10 Unbroken Double-unders – Rest as needed C – 8 rounds of 20 Unbroken Double-unders – Rest as needed Spend your time working through one of these options. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) 20 minute EMOTM: 1 – 50ft Heavy Dog Sled Push 2 – 5/side Single Arm Dumbbell Row 3 – 20-30 Hollow Rocks 4 – 5/side Single Leg Kettlebell Romanian Deadlift Build as heavy as possible on the Dog Sled, make it a hard 15-20 second effort. Work the Dumbbell Row as heavy as possible, staying strict, performing all reps on 1 side before switching to the other. Focus on position over loading for the RDL’s. 2) 7 minute EMOTM: 8 D-Ball Over the Shoulder 70/50 12 Air Squats Scale as needed. Goal is for your first round to take around 40 seconds knowing that it will likely slow each round. If you can’t complete the reps as an EMOTM, scale volume as needed. Extra Work: 3) Half Kneeling Single Arm Dumbbell Press: 4 sets of 8/side Rest 90-120 seconds between sets. Heavy as possible….

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 work on a skill (like swimming or…