Category: Sport

*The State of CVCF 2020 Address HERE WOD: 1) 5 rounds – 4 minute AMRAP – 1 minute Rest: 20/15 Calories Ski/Bike/Row/Run 20 Dumbbell Burpee Deadlifts 50/35 Max Dumbbell Box Step-ups 50/35 @ 24/20 Scale as needed. Work to be consistent with your pacing and output. Goal should be to get a similar amount of Step-ups each round. Extra Work: 2) EZ Bar Cable Upright Row: 4 sets of 12 Rest 90-120 seconds between sets. Load as deemed fit, focus on good activation and contraction. 3) GHD Sit-up Hold: 10 sets of 20-30 seconds Rest 60 seconds between sets. Hold the position right at Parallel. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*The State of CVCF 2020 Address HERE WOD: 1a) 0:00 – 10:00 – Every 2:00 x 5 sets: 3 Snatches Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full Squat. Drop and reset between each rep. 1b) 11:00 – 21:00 – Every 2:00 x 5 sets: 1 Clean + 2 Clean and Jerks Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full Squat. Drop and reset between each rep. 2) 3 rounds AQAP: 20 Hurdle Jump Overs 24/20 15 Chest-to-bar Pull-ups 10 Squat Cleans 115/75 Scale as needed. For the Hurdle, place a PVC pipe on a box, and a plate on top of the PVC to keep it in place. Jump over facing or laterally, athletes choice. Extra Work: 3) Bench Press @ Tempo (2.2.2): 5 sets of…

*The State of CVCF 2020 Address HERE WOD: 1a) 0:00 – 4:00 – Every 1:00 x 4 sets: 20 seconds/side Bird Dog Hold Focus on getting long and neutral through your spine. Thumb to the ceiling, scapula retracted back and down. 1b) 4:00 – 8:00 – Every 1:00 x 4 sets: 5/side Single Arm Tall Kneeling Kettlebell Bottoms-up Press Focus on positioning and activation over load. Perform all reps on 1 side, then switch to the other. 1c) 8:00 – 18:00 – Every 2:00 x 5 sets:  2 Jerk Dips + 2 Split Jerks Build to a heavy complex in the 5 sets. Take the bar from the rack. 1d) 18:00 – 34:00 – Every 4:00 x 4 sets: 5-10 Strict Chin-ups 10 Ball Slams 40/30 + 1:00 Front Plank Hold + 10 Ball Slams 40/30 Break-up the plank hold as needed, but you must accumulate a…

*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: 1a) 0:00 – 10:00 – Every…