*Spring Events at CVCF HERE

WOD:

1a) 0:00 – 10:00 – Every 1:00 x 10 sets – Barbell Cycling + Gymnastics:

Odd – 5 Touch-and-Go Squat Snatch

Even – 1-5 Ring Muscle-ups

You pick the loading on the barbell. If you don’t currently have 5 Strict full Range of Motion Ring Dips and 5 Strict Pull-ups you should be focusing on developing that baseline strength before worrying about performing a Muscle-up. If you don’t have those movements then work on Ring Dips during this. For the Snatches the goal is constant movement on the barbell.

1b) 11:00 – 21:00 – Every 1:00 x 10 sets – Barbell/Dumbbell Cycling:

Odd – 5 Touch-and-Go Squat Cleans

Even – 10 Dumbbell Push Jerk

Same notes as above for both movements. You pick the loading, but only work as heavy as you’re able to cycle movements.

2) 3 rounds AQAP:

18 Alternating Dumbbell Hang Power Snatch 50/35

15 Toes-to-bar

12 Alternating Single Arm Dumbbell Push Press 50/35

9 Chest-to-bar Pull-ups

Scale as needed. Stimulus for this workout is 6-9 minutes, you should be looking for weights/movements that allow you average paces of 2-3 minutes per round. Scaling should allow all movements to be unbroken for the first round, and then likely seeing break down in the gymnastics, while working to maintain unbroken sets on the Dumbbell.

Extra Work:

3) Ring Muscle-up Skill Work – 5 sets of:

3 Seated Band Assisted Transitions

3 High Box Jump w/Step Down

3 Ring Swings

20 Hollow Rocks

For quality, not for time. Work through at a conversational pace.

4) Swiss Ball Pike-Up: 4 sets of 8-12 Reps

Rest 90-120 seconds between sets.

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

What are you waiting for!