*For Thanksgiving Week please be aware of the following schedule changes…

• Wednesday, November 27th, 4:15, 5:30, and 6:40 PM Classes Cancelled (CVCF will close at 1:30 after the Noon Class)

• Thursday, November 28th, ONE CLASS ONLY @ 9:00 AM

• Friday, November 29th, 8:00 AM BURN CLASS ONLY, Open Gym from 9:00 AM – 6:00 PM

WOD:

1a) 0:00 – 9:00 – Every 1:30 x 6 sets:

2 High Catch Box Jump, Step Down +

2 Clean Deadlifts +

2 Hang Muscle Clean +

2 Tall Jerks

Use this as extended warm-up and positioning work. The goal for the Box Jump is to land standing as high as possible to really focus on your jump and not just picking your legs up to catch in a squat position. Build loading as deemed fit through each round.

1b) 10:00 – 20:30 – Every 1:30 x 7 sets: 3-Position Clean + 1 Jerk

Perform this in order of Floor, Top of the Knee, and Hi-Hang, then 1 Jerk after completing the 3 Cleans. All reps are full Squat. Build loading as deemed fit. 

2) 5 sets of:

5 Strict Press @ 60-80% +

5 Strict Pause Ring Dips +

2 Rope Climbs

Rest 2-3 minutes between sets. Move with intent from one movement to the next. Pause in the bottom of the Ring Dip for 2-3 seconds each rep.

3) 15 minute AMRAP @ 70-80%:

15 Wall Balls 20/14

3 Wall Climbs

15 Double Kettlebell Deadlift 70/53

15 Calories Ski Erg

Pace appropriately.

4) Side Lying Dumbbell External Rotation: 3 sets of 15/side

Rest 90-120 seconds between sets.

5) Tall Single Arm Landmine Press: 4 sets of 10/side

Rest 90-120 seconds between sets. Load as deemed fit.

6) Banded Dumbbell Skull Crushers: 3 sets of 20

Rest 90-120 seconds between sets. Load as deemed fit.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

https://www.youtube.com/watch?v=Okg2LH6XKzY