We’ve had very few sign-ups for the Internal Throwdown. With it being only 6 weeks away we’re going to need people to sign-up sooner than later otherwise we will need to cancel the event. If you’re planning to participate, please Sign-up. If we don’t have a minimum of 50 sign-ups by May 1st, we’ll unfortunately have to cancel.

*Sign-up for the 2019 CVCF Team Internal Throwdown – HERE – Registration will close Sunday 5/19

WOD:

Session A:

1a) 0:00 – 15:00 – Every 1:30 x 10 sets:

1 Clean Pull +

2 Low Hang Squat Clean +

1 Jerk

Warm-up as needed. Start around 50-60% of your 1RM. Build as heavy as deemed fit. Hang Position should be anywhere below the knee but not touching the floor.

1b) 16:00 – 21:00 – 5 minute AMRAP:

Max Complexes From “A” Above @ 70% of Day’s Max

Perform as many complex as possible in 5 minutes at 70% of your day’s Max. For example, if you hit 200lbs for the complex, then you perform as many complexes as possible in 5 minutes at 140lbs.

2) Safety Bar Squat: 4 sets of 10

Rest 2-3 minutes between sets. Build as heavy as deemed fit.

3) Front Rack Box Step-ups: 4 sets of 8/side

Rest 2-3 minutes between sets. All reps 1 side then switch to the other.. Build as heavy as deemed fit. Use a box that puts your knee and hip in line with each other. Focus on not using the trailing leg at all.

4) 30-20-10:

Shoulder-To-Overhead 155/105

Chest-to-bar Pull-ups

Session B:

1) Freestanding Handstand Push-ups: 10 minutes Practice

Work on any facet of this movement.

2) Banded Bar Dips: 4 sets of 6

Rest 2-3 minutes between sets. Build to a max band resistance.

3) Every 5:00 x 5 sets:

10 Burpees

400m Run

10 Burpees

Get after it and go hard.

4) Dumbbell Overhead Tricep Curl: 100 Reps

Use a weight you can hit 40-50 reps to start.

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