Category: Sport

*1st Annual CVCF Team Intramural Open HERE WOD: 1) Every 3:00 x 7 sets: 3 Banded Back Squats @ 45% of 1RM + Band Tension + 4 Jumping 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,…

*1st Annual CVCF Team Intramural Open HERE WOD: 1) AQAP: 800m Run 50 Knees-up 800m Run 50 Overhead Squats 75/55 800m Run 50 Dumbbell Box Step-Overs 50/35 @ 24/20 800m Run Extra Work: 2) Sled Drag: 400m @ Bodyweight Stimulus is constant movement. Scale loading as needed for intended 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 – 7:00 – Every 1:00 x 7 sets: 3 Hang Clean High-Pull Start around 50% of your 1RM. Focus for this is positioning work. One of the single biggest faults we see with people Snatching is lack of elbow/arm engagement to keep the bar close as they transition into the pull under the bar. Use this to warm-up and get some positioning engrained. 1b) 7:00 – 14:00 – Every 1:00 x 7 sets:  1 Hang Muscle Clean + 1 Front Squat + 1 Push Jerk Continue to build loading from Part A. Reset on the floor between reps. 1c) 14:00 – 21:30 – Every 1:30 x 5 sets: 1 Hang Clean + 1 Split Jerk Continue to build loading from Part B. 2) 2 rounds AQAP: 600m Run 30 Wall Balls 20/14 15 Alternating Dumbbell Snatch 50/35…

*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 50/35 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….