Power: Friday, January 10th, 2019
*The State of CVCF 2020 Address HERE WOD: 1a) 0:00 – 12:00 – Establish a 1RM for the Day: Deadlift Warm-up as needed. We suggest working through some sort of progression of 5-5-3-3 and then singles from there. This may be a new PR, or 10-20% lower than your lifetime, it doesn’t really matter, we’re looking to see where your capacities are today. 1b) 13:00 – 21:00 – Every 2:00 x 4 sets: 12 Alternating Barbell Back Rack Lunges Start at a moderate weight and build as heavy as deemed fit. Alternate legs each rep for a total of 6 reps/side. 2) 3 rounds AQAP: 20 Hurdle Jump Overs 24/20 15 Pull-ups 10 Dumbbell Squat Cleans 35/25 Scale as needed. For the Hurdle, place a PVC pipe on a box, and a plate on top of the PVC to keep it in place. Jump over facing…
Sport: Friday, January 10th, 2020
*The State of CVCF 2020 Address HERE WOD: 1a) 0:00 – 10:00 – Every 2:00 x 5 sets: 3 Snatches Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full Squat. Drop and reset between each rep. 1b) 11:00 – 21:00 – Every 2:00 x 5 sets: 1 Clean + 2 Clean and Jerks Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full Squat. Drop and reset between each rep. 2) 3 rounds AQAP: 20 Hurdle Jump Overs 24/20 15 Chest-to-bar Pull-ups 10 Squat Cleans 115/75 Scale as needed. For the Hurdle, place a PVC pipe on a box, and a plate on top of the PVC to keep it in place. Jump over facing or laterally, athletes choice. Extra Work: 3) Bench Press @ Tempo (2.2.2): 5 sets of…
Move: Friday, January 10th, 2020
*The State of CVCF 2020 Address HERE WOD: 1a) 0:00 – 10:00 – Every 2:00 x 5 sets: 8/side Split Stance Dumbbell Romanian Deadlifts + 20 second Hollow Hold Focus on positioning first and foremost. Split stance should be about heel-to-toe in terms of distance. Perform all 8 reps on 1 leg and then switch to the other. Build loading as deemed fit. 1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 100ft Dumbbell Farmers Carry + 10-20 Medball Bear Hug Good Mornings Load as heavy as possible for the Farmer’s Carry while moving unbroken. Medball Cleans pick a rep range that leaves you with enough rest to recover for the following round, focus on positioning over load. 2) 7 minute AMRAP: 15 Hurdle Jump Overs 24/20 15 Supinated Grip Bar Rows 15 Medball Bear Hug Squats 30/20 Scale as needed. For the Hurdle, place…
Competition: Friday, January 10th, 2020
*The State of CVCF 2020 Address HERE WOD: Session A: 1) Bottoms-up Overhead Squat: 5 sets of 5 Rest 2-3 minutes between sets. Try to work 5-10lbs heavier than last week. Do not come out of the squat in the bottom as you reset/de-load between each repetition. Stay put. 2) 2-3 sets of: 5/side Single Leg Box Jumps + 3 Muscle Clean + 3 Split Jerk w/3 second Pause in Catch Warm-up/Skill/Activation work. Add load as deemed fit, but this isn’t meant to be physically difficult. 3) Every 1:00 x 7 sets: 1 Power Clean + 1 Pause Thruster Warm-up as needed, start around 60% of your 1RM Power Clean. Build as heavy as deemed fit, but keep things crisp and snappy. Pause in the bottom of the Thruster for 2-3 seconds. 4) Establish a Heavy Complex for the Day: 1 Clean Pull + 1 Clean +…
Competition: Thursday, January 9th, 2020
*The State of CVCF 2020 Address HERE Swim: 1) Warm-up: 10-15 minutes Get in the pool and spend 10-15 minutes moving around and get warm. 2) 10 minute AMRAP: 50m Pull 50m Kick 50m Freestyle If you can’t perform this without stopping, your goal then is just to swim for 10 minutes anyway/anyhow. 3) 5 sets of: 50m Pull 100m Freestyle Rest 2 minutes between sets. Work for consistent pacing. 4) Tread Water: 5 minutes For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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