Category: Sport

*1st Annual CVCF Team Intramural Open HERE WOD: 1a) 0:00 – 7:00 – Every 1:00 x 7 sets: 3 Hang Snatch 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 Snatch + 1 Snatch Balance + 1 Overhead Squat Continue to build loading from Part A. Reset on the floor between reps. 1c) 14:00 – 21:00 – Every 1:00 x 7 sets: 1 Hang Snatch Continue to build loading from Part B. 2) 9 minute Up Ladder: 3 Push-ups 3 Deadlifts 135/95 Workout goes 3+3, 6+6, 9+9 and so on until…

WOD: 1) Every 3:00 x 7 sets: 3 Banded Back Squats @ 40% of 1RM + Band Tension + 5 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, band attached from pin to barbell….

WOD: 1) 30 minute Partner AMRAP: 400m Partner Run 40 Box Jump Overs 24/20 40 Deadlifts 135/95 40 Partner Abmat Sit-ups Run is done as pairs, Box Jump Overs and Deadlifts are done 1 Person at a time, You-Go-I-Go style for a total of 40 reps for the pair. Abmat Sit-ups are done facing each other tagging hands at the top of each rep. 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

WOD: 1a) 0:00 – 7:30 – Every 1:30 x 5 sets: 3 Muscle Clean + 3 Push Press Start around 50% of your 1RM. Build as heavy as deemed fit. This should be done as written. 1b) 7:30 – 15:00 – Every 1:30 x 5 sets: 2 Power Clean + 2 Push Jerk Continue to build loading from Part A. 1c) 15:00 – 22:30 – Every 1:30 x 5 sets: 1 Clean and Jerk Continue to build loading from Part B. Go heavy if you’re feeling good. 2) AQAP: 30 Thrusters 95/65 30 Pull-ups 30 Power Cleans 95/65 30 Pull-ups 30 Shoulder-to-Overhead 95/65 Extra Work: 3) Legless Rope Climb: 10 minutes Practice Work on any skill, drill, etc. related to developing a Legless Rope Climb. 4) Front Rack Sotts Press: 4 sets of 10 Rest 90-120 seconds between sets. Focus on positioning over load. For results post detailed weights, reps,…

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 work on a skill (like swimming or…