Move: Tuesday, June 23rd, 2020
*CVCF Class & Schedule Update HERE WOD: 1a) 0:00 – 8:00 – Every 1:00 x 8 sets: Odd – 10 Alternating Bird Dog w/2-3 second Pause Even – 2 Snatch Deadlifts + 2 High Hang Power Snatch + 2 Low Hang Power Snatch + 2 Pause Overhead Squats This is warm-up and Oly prep work. If you’re unfamiliar with the Olympic Lifts perform this with a PVC pipe, if you’re more comfortable with the lifts use a PVC pipe or Barbell depending on how warm you want to get. 1b) 13:00 – 28:00 – Every 1:00 x 15 sets: Sets 1-5 – 40 seconds Ski Jumpers Sets 6-10 – 10-20 Bench Dips Sets 11-15 – 5-8/side Single Leg Kettlebell Deadlift First 5 sets are max reps. For the next 10 sets pick reps/loads that you can maintain for all sets for each movement. For the…
Competition: Tuesday, June 23rd, 2020
*CVCF Class & Schedule Update HERE WOD: 1a) 0:00 – 8:00 – Every 1:00 x 8 sets: Odd – 10 Alternating Bird Dog w/2-3 second Pause Even – 2 Snatch Deadlifts + 2 High Hang Power Snatch + 2 Low Hang Power Snatch + 2 Pause Overhead Squats This is warm-up and Oly prep work. If you’re unfamiliar with the Olympic Lifts perform this with a PVC pipe, if you’re more comfortable with the lifts use a PVC pipe or Barbell depending on how warm you want to get. 1b) 13:00 – 28:00 – Every 1:00 x 15 sets: Sets 1-5 – 2 High-Hang Power Snatch + 1 Pause Overhead Squat Sets 6-10 – 2 Low Hang Squat Snatch Sets 11-15 – 1 Squat Snatch w/Pause in Catch Start around 50% of your 1RM and build as deemed fit. Low Hang is below the knee…
Sport: Tuesday, June 23rd, 2020
*CVCF Class & Schedule Update HERE WOD: 1a) 0:00 – 8:00 – Every 1:00 x 8 sets: Odd – 10 Alternating Bird Dog w/2-3 second Pause Even – 2 Snatch Deadlifts + 2 High Hang Power Snatch + 2 Low Hang Power Snatch + 2 Pause Overhead Squats This is warm-up and Oly prep work. If you’re unfamiliar with the Olympic Lifts perform this with a PVC pipe, if you’re more comfortable with the lifts use a PVC pipe or Barbell depending on how warm you want to get. 1b) 13:00 – 28:00 – Every 1:00 x 15 sets: Sets 1-5 – 2 High-Hang Power Snatch + 1 Pause Overhead Squat Sets 6-10 – 2 Low Hang Squat Snatch Sets 11-15 – 1 Squat Snatch w/Pause in Catch Start around 50% of your 1RM and build as deemed fit. Low Hang is below the knee…
Power: Tuesday, June 22nd, 2020
*CVCF Class & Schedule Update HERE WOD: 1a) 0:00 – 8:00 – Every 1:00 x 8 sets: Odd – 10 Alternating Bird Dog w/2-3 second Pause Even – 2 Snatch Deadlifts + 2 High Hang Power Snatch + 2 Low Hang Power Snatch + 2 Pause Overhead Squats This is warm-up and Oly prep work. If you’re unfamiliar with the Olympic Lifts perform this with a PVC pipe, if you’re more comfortable with the lifts use a PVC pipe or Barbell depending on how warm you want to get. 1b) 13:00 – 28:00 – Every 1:00 x 15 sets: Station 1 – 5-10 Wide Grip Strict Pull-ups Station 2 – 5-10/side Single Arm Kettlebell High-Pull Station 3 – 15-20 Banded Seated Rows Adjusting loading through each round as deemed fit. For the Pull-ups try and pick a rep count and assistance/loading that you can keep…
CVCF Class & Schedule Updates
Wow, what a scorcher this past week, and it looks like more is coming. We’ve started Monday morning out pretty busy, great to see people still getting in and getting after it. With that said, whether you’re training or not, everyone is sweating a lot more in all aspects of their life right now because of the heat. Make sure you guys are hydrating, and getting electrolytes in either through supplementation to your water, or through food. A few updates below for you guys. Thanks so much for a great first couple of weeks, it has been great having everyone back and seeing people again. New Class Time Starting this week we will be making the 8:15 AM slot on Wednesday a Class instead of an Open Gym slot. As always you can still come in and do Open Gym at any of…
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