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:

1) Bench Press: 5 @ 60%, 5 @ 70%, Max Reps @ 80%

Rest 2-3 minutes between sets. Use an accurate max. We will be hopping on a little Wendler 5-3-1 program for the next 8 weeks to help push up the Pressing strength. Keep track of your weights and reps as this will be a linear progression. Add 2.5-10lbs from 4/3/19.

2) Strict Press: 5 @ 60%, 5 @ 70%, Max Reps @ 80%

Rest 2-3 minutes between sets. Use an accurate max. We will be hopping on a little Wendler 5-3-1 program for the next 8 weeks to help push up the Pressing strength. Keep track of your weights and reps as this will be a linear progression. Add 2.5-10lbs from 4/3/19.

3) 10 rounds AQAP:

10 D-Ball Bear Box Step-Overs 100/70 @ 24/20

10 Strict Handstand Push-ups

Scale as needed.

4) 5 rounds AQAP:

20 Calories Ski Erg

10 Burpee Box Jump Overs 24/20

Scale as needed.

5) Feet Elevated Ring Push-up: 3 sets of 20-30 reps

Rest 2-3 minutes between sets. Rings as close to the floor as possible, feet on a 20″ box.

6) Cable V-Handle Tricep Press Downs: 100 Reps

Use a weight you can hit 40-50 reps to start.

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