Competition: Thursday, March 12th, 2020
*Spring Events at CVCF HERE Atlas Games Blood Flow/Movement Prep: 1) 30 minute AMRAP @ Conversational Pace: 2 minutes Bike Erg @ Damper 1 5 Inchworms 2 minute Row 1 Round of Strict “Cindy” 50 Single-unders Use this to breathe a little and move, don’t work hard. 2) Back Squat: 3 sets of 3 @ 60-70% Rest 2-3 minutes between sets. 3) Mobility: 60 minutes Roll, Smash, Dig, Stretch. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Concept Cardio: Thursday, March 12th, 2020
*Spring Events at CVCF HERE WOD: 1a) 0:00 – 8:00 – 1 set @ Each Machine: 30 seconds Easy 30 seconds Moderate 30 seconds Hard 30 seconds Rest/Transition Approached at appropriate paces to get yourself warmed-up. 1b) 8:00 – 32:00 – 5:00 AMRAP/1:00 Rest – 1 set @ Each Station: 50/40 Calories Then…AMRAP… 10 Box Jumps 24/20 5 Strict Knees-up/Toes-to-bar Perform the allotted calories. In the remaining time AMRAP the Box Jumps and Strict Knees-up/Toes-to-bar. 1c) 32:00 – 50:00 – 4:00 AMRAP/:30 Rest – 1 set @ Each Station: Max Effort Handstand Hold + Max Calories Bike Erg Max Effort Ring Dip Support + Max Calories Ski Erg Max Effort Handstand Hold + Max Calories Assault Bike Max Effort Ring Dip Support + Max Calories Rower For this piece perform a Max Effort hold, in the remaining time in the 4 minute window accumulate as many…
Power: Wednesday, March 11th, 2020
*Spring Events at CVCF HERE WOD: 1a) 0:00 – 8:00 – Every 2:00 x 4 sets – Strict Press: 5 @ 65% 3 sets of 5 @ 75% Warm-up as needed. Stick to the percentages, we’ll be maxing out in 2 weeks. 1b) 10:00 – 22:30 – Every 2:30 x 5 sets – Bench Press: 5 @ 60% 3 @ 70% 2 @ 80% 2 @ 90% 1 @ 95% Warm-up as needed. Stick to the percentages, we’ll be maxing out in 2 weeks. 1c) 23:00 – 28:00 – Every 1:00 x 5 sets: 20-30 second Push-up Hold Use assistance as needed. Hold yourself at the bottom of the Push-up, approximately 1″ from the floor, Glutes engaged, focus on keeping your spine neutral and pulled into a Hollow Position. 1d) 28:00 – 35:00 – 7 sets of :40 ON/:20 OFF – Max Reps: Odd – Kettlebell Swings…
Competition: Wednesday, March 11th, 2020
*Spring Events at CVCF HERE WOD: 1) 4 rounds for Quality: 50ft/side Kettlebell Suitcase Farmers Carry 3/side Turkish Get-up 10 Tempo (0.1.3) Ring Rows 1:00 Wall Sit Hold As the title says, for Quality, focus on position, activation, and clean movement. 2) Every 1:00 x 10 sets: 1 Power Clean + 1 Push Jerk If you’re competing this weekend don’t push past 80%, keep things light and snappy, if you’re not, build as heavy as deemed fit. 3) 3 rounds of – 3 minute AMRAP – 3 minute Easy Spin – 1 minute Rest: Round 1 – 30/24 Calorie Row + Max Burpee Box Jump Overs 24/20 Round 2 – 40/32 Calories Row + Max Thrusters 95/65 Round 3 – 30/24 Calories Row + Max Calories Ski Erg Perform the AMRAP, then spin on C2 Bike @ Damper 1 for Active Recovery, then 1 minute Passive…
Sport: Wednesday, March 11th, 2020
*Spring Events at CVCF HERE WOD: 1a) 0:00 – 10:00 – Every 1:00 x 10 sets: Odd – 2/side Kettlebell Windmills + 2/side Pause Kettlebell Upright Row Even – 20 seconds/side Band Resisted Bird Dog Hold For the Windmill/Upright Row, perform 2 Windmills, then 2 Upright Rows on that arm, then switch to the other side. For all movements focus on position and activation, not speed/loading. 1b) 11:00 – 23:00 – Every 2:00 x 6 sets: 7 Burpees + 2 Jerks This is meant to work on your heavier lifting under interference fatigue. Perform the 7 Burpees at a high, quick effort, take a few seconds and transition to the rack and perform 2 Jerks. Build as heavy as deemed fit for the Jerks. 1c) 23:00 – 28:00 – Every 1:00 x 5 sets: 20-30 second Chin-Over Bar Hold Use assistance as needed. Perform in a…
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