Category: Competition

*Spring Events at CVCF HERE WOD: 1) “AGQ #5”- Clean and Jerk: Establish a 1RM Take as much time as you want. 2) “AGQ #4” – 3 rounds AQAP: 9 Bar Muscle-ups 18 Toes-to-bar Scale as needed. Time cap 12 minutes. 3) “AGQ #6” – 2 rounds AQAP: 10 Deadlifts 315/225 20 Deficit Handstand Push-ups 4.5/3″ 30 Front Squats 95/65 Scale as needed. Time cap 12 minutes. 4) 3 rounds for Quality: 10 Strict Pull-ups 15 Snatch Grip Barbell Hip Extensions 20 V-Ups Take your time and focus on position and activation. 5) Walk: 30 minutes Outside Get some sun. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Spring Events at CVCF HERE If you’re not competing at the Atlas Games reference our Sport programming for training for today and tomorrow. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Spring Events at CVCF HERE Atlas Games Blood Flow/Movement Prep: 1) 30 minute AMRAP @ Conversational Pace: 2 minutes Bike Erg @ Damper 1 5 Inchworms 2 minute Row 1 Round of Strict “Cindy” 50 Single-unders Use this to breathe a little and move, don’t work hard. 2) Back Squat: 3 sets of 3 @ 60-70% Rest 2-3 minutes between sets. 3) Mobility: 60 minutes Roll, Smash, Dig, Stretch. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Spring Events at CVCF HERE WOD: 1) 4 rounds for Quality: 50ft/side Kettlebell Suitcase Farmers Carry 3/side Turkish Get-up 10 Tempo (0.1.3) Ring Rows 1:00 Wall Sit Hold As the title says, for Quality, focus on position, activation, and clean movement. 2) Every 1:00 x 10 sets: 1 Power Clean + 1 Push Jerk If you’re competing this weekend don’t push past 80%, keep things light and snappy, if you’re not, build as heavy as deemed fit. 3) 3 rounds of – 3 minute AMRAP – 3 minute Easy Spin – 1 minute Rest: Round 1 – 30/24 Calorie Row + Max Burpee Box Jump Overs 24/20 Round 2 – 40/32 Calories Row + Max Thrusters 95/65 Round 3 – 30/24 Calories Row + Max Calories Ski Erg Perform the AMRAP, then spin on C2 Bike @ Damper 1 for Active Recovery, then 1 minute Passive…

*Spring Events at CVCF HERE WOD: *De-Load/Prep Week for Atlas Games 1) 10 minute AMRAP for Quality: 50ft/side Kettlebell Overhead Carry R/L 5 Banded Y 5 Y Overhead Squats 10 Calories Row Use this as warm-up and positional work. 2a) 0:00 – 6:00 – Every 1:00 x 6 sets: Odd – 1 Power Snatch + 1 Hang Power Snatch Even – 3-5 Ring Muscle-ups Pick reps/loading and stay fixed for the 3 cycles. 2b) 6:00 – 12:00 – Every 1:00 x 6 sets: Odd – 1 Snatch Even – 3 Toes-to-bar + 3 Pull-ups + 3 Chest-to-bar Pull-ups Pick reps/loading and stay fixed for the 3 cycles. 2c) 12:00 – 15:00 – Every 1:00 x 3 sets: 50ft Handstand Walk for Speed Goal first is that this is done unbroken, second is speed. 3) Every 1:00 x 30 sets: Station 1 – 1 Rope Climb 15ft + 25ft…