Category: Move

*CVCF Intramural Open Starts this Saturday at 9:00 AM. If you’re not competing feel free to come in, hang out and cheer on some athletes. WOD: 1) Every 2:00 x 5 sets: 5 Front Squats Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Every 2:00 x 5 sets: 5 Back Squats Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3) 7 minute Up Ladder: 3 Dumbbell Deadlifts 35/25 3 Box Jump Overs 24/20 Workout is 3+3, 6+6, 9+9, and so on until 7 minutes is up. Extra Work: 4) Hip Thrusts: 100 Reps No loading. Break-up as needed. Pause for 1 second at the top of each rep. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*1st Annual CVCF Team Intramural Open HERE …If you want a T-Shirt make sure you sign-up by end of day Sunday, the 6th. WOD: 1) 20 minute AMRAP: 400m Run 21 Kettlebell Hang High-Pulls 53/35 15 Push-ups 6 Rope Sit-to-stand Extra Work: 2) Sled Drag: 400m @ Bodyweight Stimulus is constant movement, scale as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*1st Annual CVCF Team Intramural Open HERE WOD: 1) 20 minute EMOTM: 1 – 5 Sumo Deadlifts 2 – 10 D-Ball Bear Hug Good Mornings 3 – 15 Seated Banded Rows 4 – 20-30 second Handstand or Stink Bug Hold Build loading as deemed fit on the Sumo Deadlifts. For the Sumo Deadlift we want athletes emphasizing a squat oriented position, keep those hips low. For other movements pick weights/reps/etc. that you can maintain for all 5 sets. 2) 10 minute AMRAP: 15 Ball Slams 40/30 12 Wall Balls 14/8 9 Burpees 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

*1st Annual CVCF Team Intramural Open 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…

*1st Annual CVCF Team Intramural Open HERE WOD: 1a) 0:00 – 15:00 – 15 minute EMOTM: 1 – 40 seconds Ski/Bike/Row/Run 2 – 8-15 Knees-up or Toes-to-bar 3 – 10 Double Dumbbell Upright Rows Pick reps, weights, etc. that you can maintain for all 5 cycles. 1b) 16:00 – 28:00 – Every 2:00 x 6 sets: 3 Set Dead Deadlifts + 10-15 Abmat Sit-ups or V-Ups + 20 second Front Plank or Hollow Hold Build the Deadlift loading as heavy as deemed fit…set Dead on the floor each rep. 1c) 28:00 – 40:00 – Every 3:00 x 4 sets: 15 Kettlebell Swings + 400m Run Pick a swing weight that is difficult but that you can perform unbroken. Extra Work: 2) Sumo Stance Good Morning: 4 sets of 12 Rest 90-120 seconds between sets. Focus on position over loading. For results post detailed weights, reps, times, thoughts, etc….