* New Programming Block Here

** Help us refine CVCF to make it even better, it would be greatly appreciated if you could take a few minutes and will out the survey HERE

WOD:

1) Push Press: 7 Reps Every 2:00 x 5 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

2) 10 minute EMOTM:

Odd – 5-10 Strict Pull-up/Ring Rows

Even – 10 Standing Dumbbell Overhead Tricep Curls

This should be done as a continuation of your Push Press starting at 10:00 on the clock. Strict Pull-ups can be assisted if needed, or perform Ring Rows if you don’t have unassisted Strict Pull-ups yet. Loading for Dumbbell Overhead Tricep Curl should be as heavy as you can go for 10 reps

3) 10 minute AMRAP:

10 Box Jump Overs 24/20

10 Kettlebell Swings 53/35

10 Push-ups

Extra Work:

4) GHD Sit-ups: 3 sets of 10-15 reps

Rest 90-120 seconds between sets.

5) Assault Bike: 15 x 1:00/1:00

This is a 30 minute piece. You should have a work minute and an active rest minute. The goal is to have maintainable output every round. Your work round minute should be “X” wattage, and your active recovery should be 50% of “X.”

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