Category: Sport

*1st Annual CVCF Team Intramural Open HERE WOD: 1a) 0:00 – 5:00 – Every 1:00 x 5 sets: 3 Clean Pull w/Pause + 1 Halting Hi-Hang Squat Clean + 1 Tall Jerk Use this as warm-up. Keep the weights light and focus on your position. Pause for 1-2 seconds at the top of the Pull and in the bottom of the dip for the Hi-Hang Squat Clean. 1b) 6:00 – 16:00 – Every 1:00 x 10 sets: 1 Clean Pull w/Pause + 1 Clean w/Pause in Catch + 1 Halting Split Jerk Reset on the floor between each rep. Build as heavy as deemed fit. 1c) 17:00 – 22:00 – Every 30 seconds x 10 sets: 1 Clean Pull + 1 Hi-Hang Power Clean + 1 Push Jerk Pick a fixed weight that you can maintain for all 10 sets. 2) AQAP: 21 Power Snatch 95/65 30…

*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. 3) Band Pull-Aparts: 100 reps Switch between over and…

*1st Annual CVCF Team Intramural Open HERE WOD: 1a) 0:00 – 5:00 – Every 1:00 x 5 sets: 4 x Snatch Pull w/Pause + 1 Halting Hi-Hang Squat Snatch Use this as warm-up. Keep the weights light and focus on your position. Pause for 1-2 seconds at the top of the Pull and in the  bottom of the dip for the Hi-Hang Squat Snatch. 1b) 6:00 – 16:00 – Every 1:00 x 10 sets: 2 Snatch Pull w/Pause + 1 Snatch w/Pause in Catch Reset on the floor between each rep. Build as heavy as deemed fit. 1c) 17:00 – 22:00 – Every 30 seconds x 10 sets: 1 Snatch Pull + 1 Hi-Hang Power Snatch + 1 Hi-Hang Squat Snatch Pick a fixed weight that you can maintain for all 10 sets. 2) 3 rounds for Max Reps: 40 seconds D-Ball Over the Shoulder 100/70 20…

*1st Annual CVCF Team Intramural Open HERE WOD: 1) Every 3:00 x 7 sets: 3 Banded Back Squats @ 50% of 1RM + Band Tension + 3 Jumping Air Squat-to-Box Jump + Bounding Vertical Leap 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…