Move: Monday, January 13th, 2020
WOD: 1a) Every 2:00 x 6 sets – Dumbbell Front Squat: Set 1 – 15 Dumbbell Front Squats Set 2 – 12 Dumbbell Front Squats Set 3 – 9 Dumbbell Front Squats Set 4 – 15 Dumbbell Front Squats Set 5 – 12 Dumbbell Front Squats Set 6 – 9 Dumbbell Front Squats Warm-up as needed. You should be building loading through each set through the 3 set cycle. After each Front Squat set is done, perform 10-15 Arch-ups/Supermans with a 1 second pause at the top of each rep. 1b) 12:00 – 19:00 – Every 1:00 x 7 sets: 10 Alternating Dumbbell Lunges (1 Front Rack/1 Farmers) Pick a moderate weight that you can maintain for all sets. This is a lot of squatting volume so don’t feel the need to crush yourself. Switch positions of the Dumbbells after 5 reps. Ideally have…
Move: Saturday, January 11th, 2020
*The State of CVCF 2020 Address HERE WOD: 1) 5 rounds – 4 minute AMRAP – 1 minute Rest: 20/15 Calories Ski/Bike/Row/Run 20 Dumbbell Burpee Deadlifts 25/15 Max Dumbbell Box Step-ups 25/15 @ 24/20 Scale as needed. Work to be consistent with your pacing and output. Goal should be to get a similar amount of Step-ups each round. Extra Work: 2) Every 1:00 x 8 sets: A – 50-100ft Slider Plan Drag B – 40 second Wall Sit Hold Scale as needed. Alternate between A and B each minute. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Power: Saturday, January 11th, 2020
*The State of CVCF 2020 Address HERE WOD: 1) 5 rounds – 4 minute AMRAP – 1 minute Rest: 20/15 Calories Ski/Bike/Row/Run 20 Dumbbell Burpee Deadlifts 35/25 Max Dumbbell Box Step-ups 35/25 @ 24/20 Scale as needed. Work to be consistent with your pacing and output. Goal should be to get a similar amount of Step-ups each round. Extra Work: 2) EZ Bar Cable Curls: 4 sets of 20 Rest 90-120 seconds between sets. Load as deemed fit, focus on good activation and contraction. 3) Triangle Cable Tricep Press Down: 4 sets of 20 Rest 90-120 seconds between sets. Load as deemed fit, focus on good activation and contraction. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Competition: Saturday, January 11th, 2020
*The State of CVCF 2020 Address HERE WOD: 1) 3 rounds AQAP: 9 Ring Muscle-ups 12 Power Snatch 115/80 15 Calories Ski Erg Scale as needed. 2) Teams of 2 – AQAP: 30 Squat Snatch 225/155 60 Strict Handstand Push-ups 90 Calories C2 Bike 60 Strict Handstand Push-ups 30 Squat Clean Thrusters 225/155 Performed as you go, I go. Scale as needed. 3) Half Kneeling Single Arm Kettlebell Press: 5 sets of 5/side Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. Build as heavy as deemed fit. 4) 3 rounds for Quality: Max L-Sit Hold 10 Strict Toes-to-bar 20 Sumo Stance Goblet Good Mornings If you can’t hold an L-Sit for a minimum of 20 seconds, then scale/assist the movement for so you can achieve that time or more. For results post detailed weights, reps, times, thoughts, etc….
Sport: Saturday, January 11th, 2020
*The State of CVCF 2020 Address HERE WOD: 1) 5 rounds – 4 minute AMRAP – 1 minute Rest: 20/15 Calories Ski/Bike/Row/Run 20 Dumbbell Burpee Deadlifts 50/35 Max Dumbbell Box Step-ups 50/35 @ 24/20 Scale as needed. Work to be consistent with your pacing and output. Goal should be to get a similar amount of Step-ups each round. Extra Work: 2) EZ Bar Cable Upright Row: 4 sets of 12 Rest 90-120 seconds between sets. Load as deemed fit, focus on good activation and contraction. 3) GHD Sit-up Hold: 10 sets of 20-30 seconds Rest 60 seconds between sets. Hold the position right at Parallel. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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