Category: Sport

* New Programming Block Here ** Help us refine CVCF to make it even better, it would be greatly appreciated if you could take a few minutes and will out the survey HERE WOD: 1) Snatch + Pause Overhead Squat: Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. For the Overhead Squat pause 3 seconds in the bottom. 2) Snatch Pull: 5 reps Every 2:00 x 5 sets @ 90%> This should be done as a continuation of your Snatches. Reset between each rep. Loading should go no heavier than 110% of your 1RM Snatch. 3) 7 minute AMRAP: 15 Overhead Squats 65/45 30 Double-unders Extra Work: 4) Banded Pull Throughs: 100 reps for time Keep track of sets used to complete. While this is for time, focus on stretch and positioning is number one priority. 5) Good Morning: 4 sets of 10 Rest…

* New Programming Block Here ** Help us refine CVCF to make it even better, it would be greatly appreciated if you could take a few minutes and will out the survey HERE WOD: 1) 40 minute EMOTM: Movement 1 – Monostructural Conditioning Movement 2 – Gymnastics/Skill Movement 3 – Non-Monostructural Conditioning Movement 4 – Barbell Movement 1 – Monstructural Conditoining – Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round. Movement 2 – Gymnastics/Skill – Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. This should be up to about 10-20 seconds of work (30 seconds if you’re working Double-unders). Movement 3 – Non-Monstructural Conditioning – Wall Balls, Box Jumps, Ball Slams, Kettlebell Swings, lightweight/higher rep Barbell work Thrusters, Cleans, Snatches, STOH, etc, Sled Drag, Farmers Carry,…

* New Programming Block Here ** Help us refine CVCF to make it even better, it would be greatly appreciated if you could take a few minutes and will out the survey HERE WOD: 1) Push Press: 7 Reps Every 2:00 x 5 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) 10 minute EMOTM: Odd – 5-10 Strict Pull-up/Ring Rows Even – 10 Standing Dumbbell Overhead Tricep Curls This should be done as a continuation of your Push Press starting at 10:00 on the clock. Strict Pull-ups can be assisted if needed, or perform Ring Rows if you don’t have unassisted Strict Pull-ups yet. Loading for Dumbbell Overhead Tricep Curl should be as heavy as you can go for 10 reps 3) 10 minute AMRAP: 10 Box Jump Overs 24/20 10 Kettlebell Swings 53/35 10 Push-ups Extra Work: 4) GHD Sit-ups: 3 sets of 10-15…

* New Programming Block Here ** Help us refine CVCF to make it even better, it would be greatly appreciated if you could take a few minutes and will out the survey HERE WOD: 1) Snatch: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full Squat. 2) Clean and Jerk: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full Squat and Split. 3) 30-20-10 – AQAP: Knees-to-armpits Wall Balls 20/14 Extra Work: 4) Kettlebell Overhead Carry: 8 x 50ft Rest 60 seconds between sets. Load as heavy as possible. 5) Handstands: 10 minutes Practice Work on any facet of getting upside down. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* New Programming Block Here ** Help us refine CVCF to make it even better, it would be greatly appreciated if you could take a few minutes and will out the survey HERE WOD: 1) Front Squat: 7 reps Every 2:30 x 5 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Barbell Back Rack Lunges: 7/side Every 2:30 x 3 sets This should be done as a continuation of your Front Squats starting at 12:30 on the clock. Start around 30-40% of your 1RM Back Squat and build as deemed fit. Alternate legs each rep. 3) 5 rounds for Max Reps: 1 minute D-Ball Over Shoulder 70/50 1 minute Burpees Extra Work: 4) Hip Extension: 4 sets of 10 Rest 90-120 seconds between sets. Add load if able. 5) Single Leg Kettlebell Deadlift: 3 sets of 12/side Rest 90-120 seconds between sets. Heavy as possible. Perform all 12 reps…