Category: Competition

*The State of CVCF 2020 Address HERE WOD: 1) 3 rounds AQAP: 9 Ring Muscle-ups 12 Power Snatch 115/80 15 Calories Ski Erg Scale as needed. 2) Teams of 2 – AQAP: 30 Squat Snatch 225/155 60 Strict Handstand Push-ups 90 Calories C2 Bike 60 Strict Handstand Push-ups 30 Squat Clean Thrusters 225/155 Performed as you go, I go. Scale as needed. 3) Half Kneeling Single Arm Kettlebell Press: 5 sets of 5/side Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. Build as heavy as deemed fit. 4) 3 rounds for Quality: Max L-Sit Hold 10 Strict Toes-to-bar 20 Sumo Stance Goblet Good Mornings If you can’t hold an L-Sit for a minimum of 20 seconds, then scale/assist the movement for so you can achieve that time or more. For results post detailed weights, reps, times, thoughts, etc….

*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 +…

*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

*The State of CVCF 2020 Address HERE WOD: 1) Every 4:00 x 4 sets: 4 Pause Front Squats + 2 Split Jerks Warm-up as needed. Start around 60% of your 1RM Front Squat. Build as heavy as deemed fit. 2) 16 minute EMOTM: A – 5 Hang Power Cleans + 3 Shoulder-to-Overhead 185/135 B – 15/12 Calories Assault Bike C – 10-15 Toes-to-bar/Toes-to-Ring D – 50 Double-unders Rotate through the 4 stations for 4 total cycles. Alternate between Toes-to-Bar/Ring each round for 2 sets of each. 3) Incline Bench Press: 4 sets of 5 Rest 2-3 minutes between sets. Build to a heavy set for the day. 4) Jerk Recovery: 3 sets of 3 @ 90%+ Rest 2 minutes between sets. Build as heavy as deemed fit. 5) AQAP: 150/120 Calories Assault Runner Every 2 minutes Perform 3 Devils Press 50/35 Workout starts with 3 Devils Press. Scale…

*The State of CVCF 2020 Address HERE **New Programming Blocks start today. As we jump into this we strongly encourage you all to pick a block of programming and stick with it. We will be working through a 12 week block of work, so plan to stay put for 12 weeks. As always you can scale up and down as needed for the Met-cons but we encourage you to stick with a Strength/Accessory platform for the next 12 weeks. For the Power programming we will be working through a block of percentage work. You’ll test all your movements this week for baseline, and then work through 11 weeks of percentage work…many like this regimented percentage work, while others don’t. Pick what is appropriate for you, what addresses your goals, and also keeps you interested and having fun. WOD: 1) 2-3 sets of: 5 Jump…