Category: Move

*1st Annual CVCF Team Intramural Open HERE CrossFit Burn Programming/Concept Cardio Programming Will Only Be Post 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 – Every 1:30 x 10 sets: 8-15 Calories Ski/Bike/Row + 5-10 Banded Strict Pull-ups, Kipping Pull-ups, or Chest-to-bar Pull-ups Pick reps/efforts you can maintain unbroken for all 10 sets. 1b) 16:00 – 28:00 – Every 3:00 x 4 sets: 10 Bent Over Barbell Rows + 15 Kettlebell Hang High-Pulls + 20 Banded Face Pulls You pick the loading for the Rows and High-Pulls. Can adjust loading on the Barbell Row each round as deemed fit. Focus on quality of movement, no speed, but move swiftly between movements. 1c) 28:00 – 40:00 – Every 5:00 x 2 sets: 30 Dumbbell Shoulder-to-Overhead 35/25 30 Box Jump Overs 24/20 Max Calories Machine Rest 1 minute between sets. Extra Work: 2) Front Rack Hold: 5 x :30 ON/:30 OFF @ 100% of 1RM Front Squat Scale loading as needed….

*1st Annual CVCF Team Intramural Open HERE WOD: 1) Every 3:00 x 7 sets: 50m Reverse Sled Drag + 5-10 Devils Press Sled Drag should be relatively heavy, taking around a minute. Pick a rep count for the Devils Press that takes you around a minute. We are looking for about 45-60 seconds worth of rest. 2) 9 minute Up Ladder: 3 Push-ups 3 Deadlifts 95/65 Workout goes 3+3, 6+6, 9+9 and so on until 9 minutes is up. Extra Work: 3) Handstand: 10 minutes Practice Work on any facet of getting yourself upside down. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) Every 3:00 x 7 sets: 3 Banded Back Squats @ 40% of 1RM + Band Tension + 5 Air Squat to Box Jump + 20 second Sprint on C2 Bike or Assault Bike We will be working in partners or even groups of three  for this to share gear. Ideally we are looking to do this on the C2 Bike, standing, with the Damper at 10. If we’re short on C2 bikes for the class use an assault bike. Loading should not change on the Back Squat for all 7 sets, keep it fixed. Goal for the Back Squat is to work on standing up with maximal speed. Transition immediately to the plyometric movement, and then immediately to the bike. Banded Back Squats will be done with a single pin at the bottom of the rig, band attached from pin to barbell….

WOD: 1) 30 minute Partner AMRAP: 400m Partner Run 40 Box Jump Overs 24/20 40 Deadlifts 95/65 40 Partner Abmat Sit-ups Run is done as pairs, Box Jump Overs and Deadlifts are done 1 Person at a time, You-Go-I-Go style for a total of 40 reps for the pair. Abmat Sit-ups are done facing each other tagging hands at the top of each rep. Extra Work: 2) Sled Drag: 400m @ Bodyweight Stimulus is constant movement, scale loading as needed for desired stimulus. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE