Category: Move

*News at CVCF – Softgoods, Qualifiers and More…HERE **Programming Update…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 – 8:00 – Every 1:00 x 8 sets: 10-20 second Ring Dip Support OR 3-8 Strict Ring Dips Perform Ring Dips only if you can perform them un-assisted. If you’re doing the Ring Dip Support focus on a good hard lockout, trying to maintain some external rotation through the shoulder. 1b) 9:00 – 24:00 – Every 3:00 x 5 sets: 3 Strict Press + 5-10 Push-ups + 15 Dumbbell Overhead Tricep Curls Strict Press taken from the floor. Start around 60% of your 1RM. Build as heavy as deemed fit. Keep the reps/weights consistent for Push-ups and Tricep Curls….

*News at CVCF – Softgoods, Qualifiers and More…HERE **Programming Update…HERE ***WZA Online Qualifier Week 2 Live Announcement at CVCF, Wednesday August 26th…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) 21 minute EMOTM: 1 – 50m Double Dumbbell or Kettlebell Overhead Carry 2 – 50m Reverse Sled Drag 3 – 7-10 Slam Ball Reverse Throws Pick a weight that you can maintain for all 7 sets of the Overhead Carry. For the Sled Drag the goal is to move your bodyweight (sled weighs 25lbs), scale loading as needed. For the Slam Ball Throws pick-up from the floor and explode into full extension throwing the ball behind you over your head. 2) AQAP: 40-30-20-10 Wall Balls 14/8 20-15-10-5 Ring Rows Scale as needed. Extra Work: 3) Seated Wide Grip Cable Row: 4…

*News at CVCF – Softgoods, Qualifiers and More…HERE **Programming Update…HERE WOD: 1) Every 3:00 x 7 sets: 3 Pause Back Squat @ 50% of 1RM + 10 Jumping Alternating Lunges + 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 maximal speed. Transition immediately to the 10 Jumping Lunges, and then finally jump on the bike for a 20 second Sprint Effort (don’t completely max out the first round the bike…

*News at CVCF – Softgoods, Qualifiers and More…HERE WOD: 1) 30 minute Partner AMRAP: 150m Run 12 Push-ups 9 Dumbbell Box Step-ups 35/25 @ 24/20 Partner up, this is a you-go i-go style workout so approach it as such. This means hitting it hard, at a sprinty pace, not at a 30 minute individual AMRAP pace. Extra Work: 2) Sled Drag: 400m @ Bodyweight Stimulus is smooth and steady walking, scale loading as needed for desired stimulus. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*News at CVCF – Softgoods, Qualifiers and More…HERE WOD: 1) 20 minute EMOTM: 1 – 3 Deadlifts 2 – 10 Kettlebell Sumo Romanian Deadlifts 3 – 15 Hip Thrusts (No Loading)  4 – 20-30 Empty Barbell Good Morning Hold Barbell Deadlifts loading build to a heavy 3 for the day. Kettlebell Deads keep weight fixed and focus on position and activation. Hip Thrusts are off a bench with no loading. Good Morning Hold is at the bottom of the movement with an empty barbell. 2) 8 minute AMRAP: 10 Shoulder-to-Overhead 75/55 3 Rope Sit-to-stand Extra Work: 3) Rope Climb: 10 minutes Practice Work on any skill, drill, etc. in developing a Rope Climb. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE