Move: Wednesday, March 4th, 2020
*Spring Events at CVCF HERE WOD: 1a) 0:00 – 15:00 – Every 1:30 x 10 sets: 8/side Tall Kneeling Landmine Press + 8 V-Ups For Landmine Press start at a moderate weight and build as heavy as deemed fit. Perform all 8 reps on 1 side before switching to the other, we encourage you to start on your non-dominant arm first. For the V-Ups, focus first and foremost is position, the movement should start in the Hollow Position. Hinge through your hip, closing your body down, and keeping the legs completely STRAIGHT. You should only perform the movement to the ability of keeping your legs straight, if that means you can only touch your knees then that’s fine, lets work on getting those hip flexors strengthened up. On the way down, neither the feet or hands should come in contact with the floor, you…
Power: Tuesday, March 3rd, 2020
*Spring Events at CVCF HERE WOD: 1a) 0:00 – 10:00 – Every 2:30 x 4 sets – Back Squat: 5 @ 65% 5 @ 70% 5 @ 75% 5 @ 80% Warm-up as needed. This is a de-load week, we’ll ramp back into heavier lifts next week. 1b) 10:00 – 18:00 – Every 2:00 x 4 sets – Pendlay Row: 5 @ 65% 5 @ 70% 5 @ 75% 5 @ 80% Warm-up as needed. This is a de-load week, we’ll ramp back into heavier lifts next week. 1c) 18:00 – 21:00 – 3 minute AMRAP: Band Pull-Aparts Focus on position and activation, not speed. 2) 3 rounds AQAP: 18 Alternating Dumbbell Hang Power Snatch 35/25 5 Toes-to-bar + 10 Knees-up 12 Alternating Single Arm Dumbbell Push Press 35/25 9 Pull-ups Scale as needed. Stimulus for this workout is 6-9 minutes, you should be looking for weights/movements…
Move: Tuesday, March 3rd, 2020
*Spring Events at CVCF HERE WOD: 1) 0:00 – 22:30 – Every 2:30 x 9 sets: Station 1 – 15-20 Slam Ball Throw Over Pull-up Bar + 40 Alternating Mountain Climbers Station 2 – 20 Heavy Dumbbell Box Step-Overs Station 3 – 20 Alternating Dumbbell Plank Rows + 1/side Plank Clock Pick output and efforts you can maintain for all 3 cycles. You should be looking for around 30-45 seconds of rest on each station. Step-Overs you pick the height and weight based on what you want to work on…bigger range of motion and less loading, or less range of motion and more loading. 2) 3 rounds AQAP: 18 Alternating Dumbbell Hang Power Snatch 25/15 15 Knees-up 12 Alternating Single Arm Dumbbell Push Press 25/15 9 Strict Pull-ups Scale as needed. Stimulus for this workout is 6-9 minutes, you should be looking for weights/movements that…
Competition: Tuesday, March 3rd, 2020
*Spring Events at CVCF HERE WOD: Session A: 1) Every 1:00 x 12 sets: Sets 1-3 – 1 Halting Snatch + 1 Overhead Squat Sets 4-6 – 1 Snatch + 1 Overhead Squat Sets 7-12 – 1 Snatch Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2a) Every 1:00 x 7 sets: 7 Wall Balls 30/20 7 Burpees Directly into 2b) 3 rounds AQAP: 50 Heavy Rope Double-unders 10/7 Ring Muscle-ups 5 Squat Snatch 185/135 Scale as needed. Wall Ball/Burpee piece should get you working a bit, but shouldn’t fatigue you too much going into the second part. 3) Bar Muscle-up Negatives: 5 sets of 5 Rest 90-120 seconds between sets. 4) 3 rounds of: 20 L-Sit Rope Flutter Kicks 10 Strict L-Sit Toes-to-bar For quality, not for time. For the L-Sit Toes-to-bar, start at the L-Sit, bring feet to bar,…
Sport: Tuesday, March 3rd, 2020
*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:…
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