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:

Session A:

1) Run – 5 sets of:

800m Easy

600m Moderate

400m Hard

200m Sprint

No rest between sets. Work for consistent paces on each respective distance.

Session B:

1) Front Squat: 5 sets of 5 @ Moderate Load

Rest 2-3 minutes between sets.

2) Back Squat: 5 sets of 5 @ Moderate Load

Rest 2-3 minutes between sets.

2) AQAP:

33 Power Cleans 95/65

50 Double-unders

27 Hang Power Cleans 95/65

50 Double-unders

21 Front Squats 95/65

50 Double-unders

15 Squat Cleans 95/65

50 Double-unders

9 Hang Squat Cleans 95/65

Scale as needed.

4) Belt Squat Machine – 10 sets of:

30 seconds Marching

30 second Squat w/Hands on Handles

No additional loading, empty machine. Squats work through at a controlled, moderate tempo. This is 10 minutes straight on the machine.

5) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

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