Category: Move

WOD: 1) Every 3:00 x 7 sets: 5 Bench Press + 15 Sumo Kettlebell Deadlifts + 30 seconds Hard Assault Bike + 15 Band Pull-Aparts Build as heavy as deemed fit on the Bench Press. Deadlift weight keep fixed and moderate, treat this as an accessory movement. Push the bike hard. This shouldn’t take much more than 90 seconds. Perform the Pull-Aparts during your rest time. 2) 9 minute AMRAP: 3 Rope Sit-to-stand 18 Alternating Lunges Extra Work: 3) Hip Extension: 4 sets of 15 Rest 90-120 seconds between sets. Add load as deemed fit. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*CVCF Intramural Team Open Score Submission HERE 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…

*CVCF Intramural Team Open Score Submission HERE WOD: 1a) 0:00 – 4:00 – Every 1:00 x 4 sets: 3/side Dumbbell Upright Row w/Pause + 10 Bent Over Dumbbell Reverse Fly’s Work light, focus here is positioning and shoulder health. 1b) 4:00 – 8:00 – Every 1:00 x 4 sets: 5-10 Strict Chin-ups Use assistance/load as needed. Pick a rep scheme you can maintain unbroken for all 4 sets. 1c) 9:00 – 24:00 – Every 3:00 x 5 sets: 3 Halting Push Press + 10 Alternating Dumbbell Plank Rows + 10-20 Alternating Single Leg V-Ups Build loading on the Push Press as deemed fit. Take it from the floor. Halt in the bottom of the dip for 2-3 seconds each rep. 1d) 24:00 – 40:00 – 4 rounds of 3:00 ON/1:00 OFF: 15 Push-ups or Handstand Push-ups 25 Kettlebell Swings 35/26 Max Calories Ski/Bike/Row Extra Work: 2) 12 minute…

*CVCF Intramural Team Open Score Submission HERE WOD: 1) Every 6:00 x 4 sets: 100m Farmers Carry 100m D-Ball Bear Carry 100m Sled Drag Pick loading for each movement that will leave you with around a 4:30 to 5:00 total effort. 2) 10 minute AMRAP: 15 Deadlifts 75/55 12 Shoulder-to-Overhead 75/55 9 Ring Rows Extra Work: 3) Side Blank Hold + Banded Row: 4 sets of 30 seconds/side Rest 60 seconds between sets. Max reps during the 30 seconds, but with a focus on quality. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*CVCF Intramural Team Open Score Submission HERE WOD: 1a) Every 2:00 x 7 sets: 7 Front Squats Warm-up as needed. Reference last week for loading. Build as heavy as deemed fit. 1b) Every 1:00 x 7 sets: 30 seconds Lateral Box Step-Overs For quality, not for max reps, focus on minimal push-off and focus on lowering yourself under as much control as possible. 2) AQAP: 150 Heavy Rope Single-unders 50 Burpee Dumbbell Box Steps-ups 35/25 @ 24/20 150 Heavy Rope Single-unders Extra Work: 3) Lateral Sled Drag: 6 x 50ft/side Rest 60 seconds between sides. Load as deemed fit. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE