Category: Sport

*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: 1a) 0:00 – 3:00 – Every 30 seconds x 6 sets: Snatch Pull w/Pause @ Top + Hi-Hang Muscle Snatch + Snatch Balance Work light and focus on quality of movement and positions. 1b) 3:00 – 6:00 – Every 30 seconds x 6 sets: Snatch Pull w/Pause @ Top + Hi-Hang Power Snatch + Low Hang Snatch Again keep loads light and use this as extended warm-up and an opportunity to work on positioning. 1c) 6:00 – 16:00 – Every…

*Week 2 Intramural Open Score Submissions HERE…Due Monday @ 8:00 PM WOD: 1a) 0:00 – 14:00 – Every 2:00 x 7 sets:  2 x 3-Stop Back Squat + 2 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. Pause at around 1/4 squat, Parallel, and then in the Bottom.  1b) 14:00 – 21:00 – Every 1:00 x 7 sets: 5 Tempo Sumo Stance Good Mornings (2-1-0) Keep it light and focus on positioning. 2 seconds down, 1 second pause in the bottom explosive opening. 2) AQAP: 30 Dumbbell Hang Squat Cleans 35/25 30 Alternating Dumbbell Front Rack Lunges 35/25 EMOTM $ Burpees Workout starts with 4 Burpees, and then you must stop and perform 4 Burpees every minute until you finish the Lunges. Extra Work: 3) 3…

WOD: 1a) 0:00 – 10:00 – AQAP: 40 Wall Balls 20/14 800m Run 40 Wall Balls 20/14 Scale as needed. We want athletes getting around 2 minutes of rest or more. 1b) 10:00 – 20:00 – AQAP: 15 Power Snatch 115/75 800m Run 15 Power Snatch 115/75 Scale as needed. We want athletes getting around 2 minutes of rest or more. 1c) 20:00 – 30:00 – AQAP: 15 Squat Clean Thrusters 95/65 800m Run 15 Squat Clean Thrusters 95/65 Scale as needed. We want athletes getting around 2 minutes of rest or more. 1d) 30:00 – 40:00 – AQAP: 30 Toes-to-bar 800m Run 30 Toes-to-bar 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….

WOD: 1a) 0:00 – 5:00 – Every 30 seconds x 10 sets: Halting Clean Pull + Halting Muscle Clean + Push Press Use this as warm-up and bar positioning work. Keep things light. Pause just below the knee for 1 second on each Halting Rep. 1b) 6:00 – 12:00 – Every 1:00 x 6 sets: Halting Power Clean + Pause Front Squat + Push Jerk Build loading as deemed fit. Pause just below the knee for 1 second on each rep. 1c) 12:00 – 18:00 – Every 1:00 x 6 sets: Halting Clean + Jerk Continue to build loading as deemed fit. Halt just below the knee for 1 second. 1d) 19:00 – 22:00 – 3 minutes Max Reps: Clean and Jerk @ 70-80% of Today’s Heaviest Lift Max reps at a fixed weight. Battery work to finish. 2) AQAP: 100 Alternating Lunges 7 Rope Climbs 15ft 80…

*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…