We’ve had very few sign-ups for the Internal Throwdown. With it being only 6 weeks away we’re going to need people to sign-up sooner than later otherwise we will need to cancel the event. If you’re planning to participate, please Sign-up. If we don’t have a minimum of 50 sign-ups by May 1st, we’ll unfortunately have to cancel.

*Sign-up for the 2019 CVCF Team Internal Throwdown – HERE – Registration will close Sunday 5/19

WOD:

Option A – CrossFit Burn

Burn programming will be kept “hidden” as has always been and will be posted just in the gym. It will be modeled to fit accordingly with Wednesday’s and Friday’s programming so there is not direct overlap of movements.

Option B – Active Recovery

This is meant to be done on your own, in the side gym, or if class is small for Burn, this can be done alongside the Burn Class so you can watch other’s suffer 🙂

1) Crossover Symmetry: Activation – 1 Time Through x 10 reps Each Movement

Slow and steady. Focus on good position and activation on each rep.

2) Not for Time:

400m Sled Drag @ 50% Bodyweight

Focus on walking as upright as possible and walking through your heels.

3) 3 sets not for time of:

1 minute Front Plank

1 minute Table Hold

1 minute Handstand Hold

1 minute Active Squat Hold

Everything today is about quality of movement. Take your time, you should breathe moderately through this work, but take your time.

4) 3 sets of:

1 minute/side Double Pigeon Stretch

2 minute Pancake Stretch

1 minute/side Barbell Pec Mobilizaiton

Work to get deeper into the stretch each round.

5) Crossover Symmetry: Activation – 1 Time Through x 10 reps Each Movement

Slow and steady. Focus on good position and activation on each rep.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE