Category: Sport

*1st Annual CVCF Team Intramural Open HERE WOD: 1) 20 minute AMRAP: 3 rounds of – 200m Run, 10 Wall Balls 20/14, 1 Rope Climb 15ft 3 rounds of – 400m Run, 20 Wall Balls 20/14, 2 Rope Climb 15ft 3 rounds of – 600m Run, 30 Wall Balls 20/14, 3 Rope Climb 15ft 3 rounds of – 800m Run, 40 Wall Balls 20/14, 4 Rope Climbs 15ft Get as far as you can in 20 minutes 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

*1st Annual CVCF Team Intramural Open HERE WOD: 1a) 0:00 – 5:00 – Every 1:00 x 5 sets: 3 Clean Hip Jump + 3 Tall Power Clean + 3 Tall Jerk Perform this with an empty barbell and use this as warm-up and positional work. 1b) 6:00 – 16:00 – Every 1:00 x 10 sets: 1 Tempo Clean Pull + 1 Low Hang Power Clean + 1 Split Jerk Snatch Pull take about 2-3 seconds to move from floor to just above the knee and then speed things up. Low Hang anywhere below the knee but not touching the floor. Build as heavy as deemed fit. 1c) 17:00 – 22:00 – Every 20 seconds x 15 sets: 1 Power Clean + Push Jerk @ 60-80% of 1RM If you’re unsure go on the lighter side, everyone will be different on this in terms of loading relative…

*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 – 14:00 – Every 2:00 x 7 sets: 30-50 Double-unders or 50-75 Heavy Rope Single-unders + 5-10 Push-ups or Ring Push-ups or Ring Dips + 20-30 second Plank or Handstand Hold Pick reps, times, movements, etc. that you can maintain in unbroken sets for all 7 sets. 1b) 15:00 – 30:00 – Every 3:00 x 5 sets: 5 Push Press + 10 Dumbbell Floor Press + 20 Banded Tricep Press Downs Push Press done from the floor, treat this as a strength oriented movement, and build as heavy as deemed fit for the day. Pick a load that you can maintain for all sets of the Floor Press. Move with intent between movements, but don’t race/rush them. 1c) 30:00 – 40:00 – Every 2:00 x 5 sets: 10 Burpees + 200m Run Sprinty efforts. Scale so…

*1st Annual CVCF Team Intramural Open HERE WOD: 1a) 0:00 – 5:00 – Every 1:00 x 5 sets: 3 Snatch Hip Jump + 3 Tall Power Snatch + 3 Snatch Drop Perform this with an empty barbell and use this as warm-up and positional work. 1b) 6:00 – 16:00 – Every 1:00 x 10 sets: 1 Tempo Snatch Pull + 1 Low Hang Power Snatch + 1 Overhead Squat Snatch Pull take about 2-3 seconds to move from floor to just above the knee and then speed things up. Low Hang anywhere below the knee but not touching the floor. Build as heavy as deemed fit. 1c) 17:00 – 22:00 – Every 20 seconds x 15 sets: 1 Power Snatch @ 60-80% of 1RM If you’re unsure go on the lighter side, everyone will be different on this in terms of loading relative to their max. …