We are still 30 sign-ups away from being able to make the Throwdown a viable event. If you’re planning to sign-up and haven’t yet, please do so. We will be cancelling the event next week if we do not get the rest of the needed sign-ups.

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

WOD:

Session A:

1) Run – Every 3:00 x 16 sets: 400m

Runs should be done in 4 sets blocks at Moderate, Moderately Hard, Hard, and Max Effort. Work for consistent paces among the respective efforts. If you’re truly pushing a Max Effort you won’t be able to repeat that time, if you’re able to, that means you’ve got more in the tank.

Session B:

1) Every 1:30 x 7 sets: 1.1.1 Power Clean

Drop and reset between each rep. Build as heavy as deemed fit. No dropping out wide.

2) Clean High-Pull: 3 sets of 5 @ 60-70% of Clean

Rest 2-3 minutes between sets. Set dead on the ground each rep.

3a) 0:00 – 10:00 – Every 2:30 x 4 sets: Back Squat (10-10-7-5)

Warm-up as needed. Start around 60% of your 1RM. Build through the sets as heavy as deemed fit…be mindful we haven’t done any heavy bi-lateral squatting in 12 weeks so don’t crush yourself.

3b) 10:00 – 18:00 – Every 2:00 x 4 sets: 7/side Front Foot Elevated Front Rack Reverse Lunge

Standing on anything from a 10lb plate to a 6″ box depending on comfort and flexibility. Perform all reps on 1 leg before switching to the other. Load as deemed fit.

3c) 18:00 – 26:00 – Every 2:00 x 4 sets: 14 Alternating Barbell Single Leg Romanian Deadlifts

Start light, empty bar for most. Focus on balance and position over loading. Only lower as far as you can maintain proper trunk position. If you have plates on the bar you aren’t necessarily touch the floor, this is flexibility dependent.

4) 5 rounds AQAP:

20 Alternating Pistol Squats

10 Hang Power Cleans 155/150

Scale as needed.

5) Glute Ham Raise: 5 sets of 5

Rest 90-120 seconds between sets. Add load/assistance as needed.

6) 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