*Internal Team Throwdown has been re-scheduled for Saturday, August 10th. Registration will close July 15th. Please sign-up at the link HERE.

WOD:

1) 15 minute EMOTM:

Minute 1 – 1 x (Power Clean + Hang Power Clean)

Minute 2 – 2 x (Power Clean + Hang Power Clean)

Minute 3 – 3 x (Power Clean + Hang Power Clean)

Warm-up and start around 60% of your 1RM. This is a total of 5 cycles. Build load each cycle as deemed fit. You may drop the bar between each complex on the rounds of 2 and 3.

2) Clean Pull: 4 sets of 3 @ 100%+

Rest 2-3 minutes between sets. Reset on the floor between reps.

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

Warm-up as needed. Start around 60% of your 1RM. Build through the sets as heavy as deemed fit. Reference your last 4 weeks of Back Squats for loading.

3b) 10:00 – 18:00 – Every 2:00 x 4 sets: 5/side Dumbbell Goblet Lateral Lunge

Alternate legs each rep. Start with no weight if needed. This should still be a full squat range of motion, hip below knee, your squatting leg should be flat footed. If you can’t get into this position without assistance, hold onto a mast on the pull-up rig, and us that to help guide you through the position.

3c) 18:00 – 26:00 – Every 2:00 x 4 sets: 15 Banded Pull-Throughs

Focus on position and activation, make sure you maintain a slight forward lean the whole time so you don’t fall back.

4) AQAP:

25 Dumbbell Power Cleans 50/35

50 Dumbbell Front Squats 50/35

25 Dumbbell Power Cleans 50/35

Scale as needed.

5) Hip Extension: 100 Reps

Break-up as needed.

6) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets.

Session B:

1) Assault Bike – 10 sets of:

10 Calories Easy

10 Calories Moderate

10 Calories Hard

No rest between sets.

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

The good ole Regional Days, back where it really started for us with the Team…we’ve been fortune enough to have some amazing athletes through our doors over the years, and with Dani joining a team from Australia to compete at the Games we’ve got another CVCF representation at the Games for the 9th year in a row. Congrats Dani!