Category: Competition

*Spring Events at CVCF HERE WOD: 1) Every 2:00 x 5 sets: 40 Double-unders + 5 Front Squats @ 60%> Warm-up as needed. Bar is taken from the floor. Squat Clean can count as your first Front Squat. Build loading each round as deemed fit. 2) Every 1:00 x 10 sets: 2 Banded Sumo Speed Deadlifts @ 50% + 20-30% Banded Tension Weight should stay fixed across al 10 reps. Focus should be on maximal bar speed. Set the bar Dead and reset your position between reps. 3) For Time @ Zone 3/Moderate Pace: 10K Bike Erg 500m Empty Dog Sled Push 2K Ski Erg Every 4:00 – 10 Double Russian Kettlebell Swings 53/35 Workout starts with the swings, and are performed Every 4:00 until completion of the workout. 4) 3 rounds for Quality 50ft/side Lateral Monster Walk 20 Banded Good Mornings 30 second Hollow Hold Take…

*Spring Events at CVCF HERE **Sugar Spreading the Love of the “Hawks” Workout HERE WOD: 1) 5 rounds of: 15/12 Calories Assault Bike 9 Hang Power Cleans 155/105 6 Front Squat 155/105 1 Handstand Walk Obstacle Course Rest 2 minutes between rounds. Focus should be fast, but maintainable paces. 2) “Atlas Games Event 1 Test – 3 rounds AQAP: 200m Run 20 Overhead Squats 95/65 7 minute time cap. 3) 4 sets of: 5/side Bird Dog Bench Row 10 Landmine Anti-Rotation 20 Handstand Shoulder Taps For quality, not for time. 4) Mobility: 2 minutes/side Couch Stretch 2 minutes/side Pigeon Stretch 2 minutes/side Banded Lat/Tricep Stretch 2 minutes/side Samson Stretch 2 minutes/side Lax Ball in the Lat Spend extra time on any of these stretches if you’re feeling tight on any of them. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Spring Events at CVCF HERE WOD: Session A: 1) Every 1:00 x 12 sets: Sets 1-3 – 1 Halting Clean + Jerk @ 60-70% Sets 4-6 – 1 Clean + Push Jerk @ 70-75% Sets 7-12 – 1 Clean + Jerk @ 75%+ Warm-up as needed. Keep lifts clean. No missed lifts. 2) “Atlas Games Test – Event 2”: 24 Strict Handstand Push-ups Then… 3 rounds of… 24 Wall Balls 20/14 12 Devil’s Pres 50/35 Then… 24 Strict Handstand Push-ups 15 minute time cap. 3) 3 rounds for Quality: 1 minute Belt Squat March 20 Banded Glute Bridge-ups w/Pause Focus on quality, not speed. Band should be around the knees for the Glute Bridge. 4) Chinese Plank: 3 sets of 1 minute Face-up/Face Down Rest 60 seconds between each side/side. Session B: 1) Row: 2000m Time Trial Have fun, get after it. 2) Mobility: 30 minutes Stretch, roll, mash,…

Spring Events at CVCF HERE Swim: 1) 20 minute AMRAP: 200m Freestyle 200m Breast Stroke 200m Kick Only 200m Pull Only 200m Side Stroke Perform as an AMRAP, with a minimum work of 2 rounds, if that takes you longer than 20 minutes that’s fine. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

Spring Events at CVCF HERE WOD: 1) 3 rounds for Quality 10 Dumbbell Bench Press 70/50 100ft Hand-Over-Hand Sled Pull 10 High Box Get Overs For quality, not for time. Get Over’s should be at least 40″ high. 2) 5 sets of: 1 BTN Split Jerk + 2 Split Jerk Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit. 3) 3 rounds for Quality: 5 Incline Bench YAT 10 Tall Kneeling Banded “W” For quality, not for time. No more than 5lb weights for the YAT. 4) Easy Conditioning: 20 minutes Pick two machines. Flip Flop between them for 20 minutes at an easy/moderate pace. You choose the intervals. 5) Mobility: 30 minutes Stretch, foam roller, lacrosse ball, bands, etc. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE