Competition: Tuesday, August 27th, 2019
*News at CVCF – Softgoods, Qualifiers and More…HERE **WZA Online Qualifier Week 2 Live Announcement at CVCF, Wednesday August 28th…5:30 PM and 6:40 PM classes will be cancelled. Please come in cheer, have a drink, or jump in on the workout. WOD: Session A: 1a) 0:00 – 7:00 – Every 1:00 x 7 sets: 3 Pause Overhead Sqyats Warm-up as needed. Start around 40-50% of your 1RM. Build as heavy as deemed fit. Goal here is warm-up and positioning work, don’t push the weight to a point where the movement starts getting off. Barbell is taken from the floor. Pause for 1-2 seconds in the bottom of each rep. 1b) 7:00 – 14:00 – Every 1:00 x 7 sets: 2 Snatch High-Pulls Work in the 50-70% range of your 1RM. Again use this as positioning and warm-up work. Pull as high as possible keeping…
Fitness: Tuesday, August 27th, 2019
*News at CVCF – Softgoods, Qualifiers and More…HERE **WZA Online Qualifier Week 2 Live Announcement at CVCF, Wednesday August 28th…5:30 PM and 6:40 PM classes will be cancelled. Please come in cheer, have a drink, or jump in on the workout. WOD: 1) Every 1:30 x 14 sets: Odd – 25m/side Single Arm Sled Drag Even – 50m/side D-Ball on Shoulder Run Feel the sled out for loading a little at the start. Drag holding on my just one hand, however still work to keep your body/trunk as square as possible while dragging. For the D-Ball run/carry, load with something that is heavy and difficult. Carry 50m on 1 side, and then 50m back on the other. 2) 9 minute Up Ladder: 3 Burpee Box Jump Overs 24/20 3 Dumbbell Shoulder-to-Overhead 35/25 Workout structure is 3+3, 6+6, 9+9, and so on. Dumbbells are meant to…
Sport: Tuesday, August 27th, 2019
*News at CVCF – Softgoods, Qualifiers and More…HERE **WZA Online Qualifier Week 2 Live Announcement at CVCF, Wednesday August 28th…5:30 PM and 6:40 PM classes will be cancelled. Please come in cheer, have a drink, or jump in on the workout. WOD: 1a) 0:00 – 7:00 – Every 1:00 x 7 sets: 3 Pause Overhead Sqyats Warm-up as needed. Start around 40-50% of your 1RM. Build as heavy as deemed fit. Goal here is warm-up and positioning work, don’t push the weight to a point where the movement starts getting off. Barbell is taken from the floor. Pause for 1-2 seconds in the bottom of each rep. 1b) 7:00 – 14:00 – Every 1:00 x 7 sets: 2 Snatch High-Pulls Work in the 50-70% range of your 1RM. Again use this as positioning and warm-up work. Pull as high as possible keeping the elbows…
Sport: Monday, August 26th, 2019
*News at CVCF – Softgoods, Qualifiers and More…HERE **WZA Online Qualifier Week 2 Live Announcement at CVCF, Wednesday August 28th…5:30 PM and 6:40 PM classes will be cancelled. Please come in cheer, have a drink, or jump in on the workout. WOD: 1) Every 3:00 x 7 sets: 3 Pause Back Squats @ 55% of 1RM + 5 High Box Jumps + 20 second Sprint on C2 Bike or Assault Bike We will be working in partners or even groups of three for this to share gear. Ideally we are looking to do this on the C2 Bike, standing, with the Damper at 10. If we’re short on C2 bikes for the class use an assault bike. Loading should not change on the Back Squat for all 7 sets, keep it fixed. Goal for the Back Squat is to work on standing up with…
Fitness: Monday, August 26th, 2019
*News at CVCF – Softgoods, Qualifiers and More…HERE **WZA Online Qualifier Week 2 Live Announcement at CVCF, Wednesday August 28th…5:30 PM and 6:40 PM classes will be cancelled. Please come in cheer, have a drink, or jump in on the workout. WOD: 1) Every 3:00 x 7 sets: 3 Pause Back Squats @ 55% of 1RM + 5 High Box Jumps + 20 second Sprint on C2 Bike or Assault Bike We will be working in partners or even groups of three for this to share gear. Ideally we are looking to do this on the C2 Bike, standing, with the Damper at 10. If we’re short on C2 bikes for the class use an assault bike. Loading should not change on the Back Squat for all 7 sets, keep it fixed. Goal for the Back Squat is to work on standing up with…
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