Category: Competition

*Bring a friend workout on Halloween HERE ** CVCF Project Day HERE *** Competitors Training Sessions HERE WOD: 1) Front Squat: 7 sets of 1 Warm-up as needed. Rest 90-120 seconds between sets. Goal is heavy singles, the goal is not to necessarily max out. All 7 sets should be at 85% or higher. 2) 20 minutes EMOTM: Odd, Muscle-ups, Even, Lateral Box Jumps Overs 24/20 Pick reps you can maintain and be consistent on. No more than 10 Box Jumps per round. 3) Strict Chest-to-bar: 10 minutes EMOTM Pick reps you can maintain for all 10 sets. 4) Kroc Rows: 3 sets of 20/side Rest 90-120 seconds between sets. Heavy as possible. 5) Band Shoulder Series: 4 sets 10 reps each Overhand Pull-Aparts, Underhand Pull-Aparts, No Moneys, Face Pulls. 6) Single Leg Hip Thrust: 3 sets of 15/side Rest 90 seconds between sets. Add load if able. 7) Sled Drag: 4 x 50m Heavy. Rest 60…

*Bring a friend workout on Halloween HERE ** CVCF Project Day HERE *** Competitors Training Sessions HERE Pre Class: 1) Football Bar Wide Grip Bench Press: 5 @ 65%, 5 @ 70%, 5 @ 75%, 5 @ 80% Warm-up as needed. Rest 90-120 seconds between sets. 2) Strict Press: 5 @ 60%, 3×5 @ 65% Warm-up as needed. Rest 90-120 seconds between sets. 3) Ring Push-ups: 4 sets of 8 Rest 90-120 seconds between sets. Heavy as possible. Class: 4) Power Snatch: 1 Rep EMOTM x 15 sets Warm-up as needed. Start around 60% of your 1RM, build as heavy as deemed fit. 5) Power Clean + Push Jerk: 1 Rep Every 90 seconds x 10 sets Warm-up as needed. Start around 60% of your 1RM, build as heavy as deemed fit. 6) AQAP: 100 Burpees Post Class: 7) GHD Sit-ups: 3 sets of 20-30 reps Rest 90 seconds between sets. 8) Skull Crushers: 4 sets of 8 Rest 90-120…

*Bring a friend workout on Halloween HERE ** CVCF Project Day HERE *** Competitors Training Sessions HERE Class: 1) Back Squat: 5 @ 65%, 5 @ 70%, 5 @ 75%, 5 @ 80% Warm-up as needed. Rest 90-120 seconds between sets. 2) Front Squat: 5 @ 60%, 3×5 @ 65% Warm-up as needed. Rest 90-120 seconds between sets. 3) 10 minute AMRAP 10 Toes-to-bar 20 Wall Balls 20/14 40 Double-unders Post Class: 4) Safety Bar Good Morning: 4 sets of 10 Rest 90 seconds between sets. Heavy as possible. 5) Dog Sled: 4 x 50m Heavy push approximately 45 second effort. Rest 60 seconds between efforts. 6) Reverse Hyper: 4 sets of 15 Rest 90 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

Pre Class: 1) Football Bar Bench Press Wide Grip: 4 @ 70%, 4 @ 75%, 4 @ 80%, 4 @ 85% Warm-up as needed. Rest 2-3 minutes between sets. 2) Strict Press: 5 @ 60%, 5 @ 65%, 2×5 @ 70% Warm-up as needed. Rest 2-3 minutes between sets. 3) Snatch: 1 Rep EMOTM x 15 sets Warm-up as needed. Start around 60% of your 1RM, build as heavy as deemed fit, goal is to have as many reps at 80% or higher as possible. 4) Clean and Jerk: 1 Rep Every 90 seconds x 10 sets Warm-up as needed. Start around 60% of your 1RM, build as heavy as deemed fit, goal is to have as many reps at 80% or higher as possible. Class: 5a) 3 rounds AQAP: 400m Run 20 Deadlifts 225/155 10 Deficit HPSU 8″ Rest 5 minutes 5b) 3 rounds AQAP: 9 Power Snatch 115/75 15 Chest-to-bar Pull-ups 21 Calories…

Pre Class: 1) Jerks: 5 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Perform these from the Rack, no using blocks. Goal is heavier than last week. 2) Touch and Go Clean: 3 sets of 5 Warm-up as needed. Rest 3 minutes or as needed between sets. Build as heavy as possible. Goal is heavier than last week. 3) Clean Pulls: 3 sets of 3 @ 90%+ of 1RM Clean Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them/have them. Goal is heavier than last week. Class: 4) Back Squat: 4 @ 70%, 4 @ 75%, 4 @ 80%, 4 @ 85% Warm-up as needed. Rest 90-120 seconds between sets. 5) Front Squat: 5 @ 60%, 5 @ 65%, 2×5 @ 70% Warm-up as needed. Rest 90-120 seconds between sets. 6) 10 minute Up Ladder: 1 Hang Squat Clean 205/135 1 Muscle-ups Then 2…