Category: Sport

*Week 3 Intramural Open Score Submissions HERE…Due Monday @ 8:00 PM WOD: 1) Every 2:00 x 7 sets: 1 Thruster + 1 Tempo Front Squat (3.0.3) + 2 Front Squats Warm-up as needed. Start at a moderate load and build as heavy as deemed fit. On the Tempo Front Squat really focus on trying to control through the range of motion. 2) Every 2:00 x 8 sets: 7 Hang Power Cleans 135/95 11 Burpee Lateral Bar Hops 30 Double-unders Goal here is fast but maintainable paces for each set. Extra Work: 3) Dual Kettlebell Front Rack Bulgarian Split Squats: 4 sets of 5/side Rest 90-120 seconds between sets. Build as heavy as deemed fit. 4) Rower: A – 1000m Warm-Up B – 3 sets of… 125m Moderate 250m Hard 500m Easy C – 1000m Moderate This is one continuous piece. No rest anywhere. For results post detailed weights,…

WOD: 1) Every 8:00 x 5 sets: 20 Pull-ups 20 Alternating Dumbbell Snatch 50/35 20 Push-ups 20 Dumbbell Jumping Goblet Squats 50/35 400m Run Rotate the order of movements each round so you start and end on a different movement each round. Scale as needed. Extra Work: 2) Dumbbell Lat Pull-Overs: 3 sets of 15 reps Rest 90-120 seconds between sets. Focus on positioning over loading. 3) Rower Pike-ups: 5 sets of 10 Rest 90-120 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed 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 work on a skill (like swimming or…

WOD: 1a) 0:00 – 3:00 – Every 30 seconds x 6 sets: Clean Pull w/Pause @ Top + Hi-Hang Muscle Clean + Thruster Work light and focus on quality of movement and positions. 1b) 3:00 – 6:00 – Every 30 seconds x 6 sets: Clean Pull w/Pause @ Top + Hi-Hang Power Clean + Low Hang Squat Clean + Thruster Again keep loads light and use this as extended warm-up and an opportunity to work on positioning. 1c) 6:00 – 16:00 – Every 1:00 x 10 sets: Clean Pull w/Pause @ Top + Hi-Hang Clean + Push Jerk Build loading as deemed fit from Part B.  1d) 17:00 – 21:00 – 4 minute AMRAP: 20 Double-unders 1 Squat Clean + Jerk @ 70-80% Pick a loading that is difficult but that you know you can hit. 2) AQAP: 25/20 Calories Ski/Bike/Row 50 Thrusters 45/35 25/20 Calories Ski/Bike/Row Extra…

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….