* Join us this Friday Evening for the Final Open Workout. Redline will be up for any new gear needs, and there will be beer and pizza.

** 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

Pre Class:

1) 3-Position Clean: Establish a Max Load

Warm-up as needed. Rest as needed. All reps full Squat. Order is Floor, Below the Knee Hang, Above the Knee Hang. Don’t spend more than 20 minutes on this.

2) Clean Pull w/Eccentric Lower: 3 sets of 3 @ 90%>

Warm-up as needed. Rest 90-120 seconds between sets. Use straps if you need them/have them. Perform the pull then lower the bar to the floor at a count of 3 seconds.

WOD:

3) Back Squat: Every 2:30

5 @ 60-70%

3 @ 65-75%

2 @ 75-85%

2 @ 85-95%

1 @ 90-100%

1 @ 95-105%

Warm-up as needed. Pick loading based on percentage ranges and personal feel. Goal if it’s there is always the upper end of the range.

4) Front Squat: Every 2:00

5 @ 60-70%

5 @ 65-75%

2×5 @ 70-80%

This should be a continuation of your Back Squats on a  running clock. First set of Front Squats starts at the end of your last Back Squat interval. Pick loading based on percentage ranges and personal feel. Goal if it’s there is always the upper end of the range.

5) 50-40-30-20-10 – AQAP:

Russian Kettlebell Swings 70/53

Air Squats

Extra Work:

6) Single Leg Hip Thrusts: 3 sets of 15/side

Rest 90-120 seconds between sets. Add load if able.

7) Banded Pull Throughs: 3 sets of 20

Rest 90-120 seconds between sets.

8) Sled Drag: 400m @ Bodyweight

If you can’t keep this moving steadily scale the weight appropriately.

9) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

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