Category: Move

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…

WOD: 1a) 0:00 – 5:00 – Every 1:00 x 5 sets: 1-2/side Kettlebell Turkish Get-up Work light if you’ve never done these before. If you’re doing multiple reps perform both reps on 1 side and then switch to the other. 1b) 5:00 – 10:00 – Every 1:00 x 5 sets: 5/side Half Kneeling Kettlebell Strict Press Perform all reps on 1 side before switching to the other. 1c) 10:00 – 19:00 – Every 1:30 x 6 sets: 5 Banded Lat Press Downs 10 Wide Ring Rows 15 Mountain Climbers Move with intent from one movement to the next. Focus on position and movement patterns. 1d) 20:00 – 30:00 – Every 2:00 x 5 sets: 3 Halting Sumo Stance Deadlifts + 10 Banded Face Pulls Build as heavy as deemed fit. Halt at the knee for 3 seconds on each rep. Pull each rep from a dead stop….

*Week 2 Intramural Open Score Submissions HERE…Due Monday @ 8:00 PM **Fitness Athletes, going forward to the end of the year we’ll be focusing on building some Aerobic Capacity on Tuesday’s with some Mono-Structural conditioning intervals. This is a great opportunity to work on building conditioning capacity, giving your body/joints an easier day, and really learning pacing and what your capacity is on the machines. WOD: 1) Every 6:00 x 4 sets: 1000m Row These should be hard efforts, but consistent efforts. Learn your pacing and focus on being consistent. 2) 3 sets of – 3 minute AMRAP – 1 minute Rest: 15 Knees-up 20 Wall Balls 14/8 Max Dumbbell Devils Press 25/15 Scale as needed. Get as many Devil’s Press as possible after completing the Gymnastics and Wall Balls. Extra Work: 3) Chin-Over Bar Hold: Max Time Every 1:00 x 10 sets Alternate each round…

*Week 2 Intramural Open Score Submissions HERE…Due Monday @ 8:00 PM WOD: 1a) 0:00 – 14:00 – Every 2:00 x 7 sets: 7 Back Squats Warm-up as needed. Start at a moderate load. Build heavy if you’re feeling good or keep the weights more moderate if you’re not feeling it today. 1b) 14:00 – 21:00 – Every 1:00 x 7 sets: 7 Sumo Stance Good Mornings Keep it light and focus on positioning. Make sure you’re in an actual Sumo Stance, wide and toes turned out. 2) AQAP: 30 Dumbbell Hang Squat Cleans 25/15 30 Alternating Dumbbell Front Rack Lunges 25/15 EMOTM 3 Burpees Workout starts with 3 Burpees, and then you must stop and perform 3 Burpees every minute until you finish the Lunges. Extra Work: 3) 3 sets not for time: 30 seconds/side Bird Dog 10/side Tall Kneeling Pallof Press Rest 60-90 seconds between…

WOD: 1a) 0:00 – 10:00 – AQAP: 40 Wall Balls 14/8 800m Run 40 Wall Balls 14/8 Scale as needed. We want athletes getting around 2 minutes of rest or more. 1b) 10:00 – 20:00 – AQAP: 30 Ball Slams 40/30 800m Run 30 Ball Slams 40/30 Scale as needed. We want athletes getting around 2 minutes of rest or more. 1c) 20:00 – 30:00 – AQAP: 20 Thrusters 65/45 800m Run 20 Thrusters 65/45 Scale as needed. We want athletes getting around 2 minutes of rest or more. 1d) 30:00 – 40:00 – AQAP: 30 Knees-up 800m Run 30 Knees-up Scale as needed. We want athletes getting around 2 minutes of rest or more. Extra Work: 2) 2-3 sets for Quality: 100m Sled Drag @ Bodyweight 75m Dumbbell Farmers Carry 50m/side Single Arm Kettlebell Front Rack Carry Scale as needed. You should be able…