Category: Move

Class: 1) Deadlift: 5 @ 70%, 3 @ 80%, Max Reps @ 90% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Additional Load should be weights from Cycle 2, Cycle 3 and now Cycle 4. Last set should be Touch-and-Go, if you are to pause, you must pause at the Hang position. 2) Hip Thrusts: 4 sets of 8 Rest 90 seconds between sets. Goal is heavier than last cycle. 3) 10 minute AMRAP: 4 Power Cleans 75/53 7 Pull-ups 10 Alternating Front Rack Lunges 75/53 Extra Work: 4) Hip Extension: 3 sets of 20 Rest 90 seconds between sets. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments To the CVCF family,My first CrossFit games has ended and I wanted to tell all of you my thoughts on the experience. I have…

Class: 1) 20 minute EMOTM: Odd + Even, Movements of Choice Movements should be weaknesses, i.e. the stuff you hate seeing on the board. Pick reps and weight ranges that you can maintain for all 10 sets of each movement. Keep the work to no more than 20 seconds (unless Double-unders you can bring it out to 30 seconds). 2) 12 minute AMRAP: 200m Run w/Slam Ball 30/20 15 Ball Slams 30/20 10 Medball Front Squats 30/20 Extra Work: 3) Hollow Position: Accumulate 2 minutes Keep track of total time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

WOD: 1) Bench Press: 5 @ 70%, 3 @ 80%, Max Reps @ 90% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Additional Load should be weights from Cycle 2 ,Cycle 3 and now Cycle 4. Use a spotter and push to failure, ideally use your spotter to help perform a negative after maxing out your reps. 2) Close Grip Bench Press: 3 sets of 10 Warm-up as needed. Rest 90-120 seconds between sets. Goal is heavier than last cycle. 3) 3 rounds AQAP: 10 Clean and Jerks 65/45 400m Run Extra Work: 4) Band Pull Aparts: 100 not for time Break this up into as many sets and reps as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments

WOD: 1) Hang Power Clean: 1 Rep EMOTM x 15 minutes Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Clean and Jerk: 1 Rep EMOTM x 10 sets Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full Squat and Split Jerk. 3) 8 minute AMRAP: 8 Ring Rows 8 Box Jumps 24/20 8 Burpees Extra Work: 4) Good Morning: 4 sets of 10 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

Class: 1) Back Squat: 5 @ 70%, 3 @ 80%, Max Reps @ 90% + Additional Load Warm-up as needed. Rest 90-120 seconds between sets. Additional Load should be weights from Cycle 2 ,Cycle 3 and now Cycle 4. If comfortable it is encouraged that you push the lifts to failure. 2) Barbell Split Squats: 3 x 8/side Rest 90-120 seconds between sets. Perform all reps on one leg before switching to the other. Goal is heavier than last cycle. 3) 3 rounds AQAP: 7 Front Squats 75/53 14 Knees-up 75 Single-unders Extra Work: 4) GHD Sit-ups: 3 sets of 10-15 reps Rest 90 seconds between sets. If you’ve never done these before only come to parallel with the floor. For results post detailed weights, reps, times, thoughts, etc. for all work completed. Post Results/Thoughts To Comments