*The State of CVCF 2020 Address HERE

WOD:

Session A:

1) Bottoms-up Overhead Squat: 5 sets of 5

Rest 2-3 minutes between sets. Try to work 5-10lbs heavier than last week. Do not come out of the squat in the bottom as you reset/de-load between each repetition. Stay put.

2) 3 sets of:

5 Dumbbell Upright Rows

3 Clean Pull w/Pause @ Top

3 Jerk Balance

Use light loading and focus for this is warm-up and skill work.

3) Every 2:00 x 12 sets:

A – 3 Clean and Jerk @ 60-70%

B – 2 Clean and Jerk @ 70-80%

C – 1 Clean and Jerk @ 80-90%

D – 5-10 Kipping Parallete Handstand Push-ups

Work through this cycle 3 total rounds. Triples and Doubles on C+J’s should be drop and reset. All Cleans are full Squat. Handstand Push-up quantity should be unbroken and consistent reps across all 3 sets…they should not be max effort sets.

4) 3 sets of:

100ft Hand-Over-Hand Sled Pull

5-8 Weighted Strict Supinated Pull-Ups

Both movements should be performed unbroken. Pick a sled weight and stick with it for 3 sets. Rest 2-3 minutes between sets.

5) 9 minute AMRAP:

6 Unbroken Power Snatch 135/95

9 Unbroken Toes-to-bar

24 Unbroken Double-unders

This is an unbroken workout. The goal here is to teach you about your personal capacities and understanding what kind of rest you need to perform movements. If you’re being strict, if you break a movement, you must re-start the set. Scale as needed.

6) Single Arm Dumbbell Rows: 4 sets of 5-8/side

Rest 90-120 seconds between sets. Heavy as possible. Perform all reps on 1 side before switching to the other.

7) 4 sets of:

5-8 Weighted Strict Ring Dips +

20 second Ring Dip Support

Rest 2 minutes between sets. Perform the Dips with the weight, then drop the weight from between your legs when you go to the support.

Session B:

1) Row: 5 x 500m

Rest 1 minute between intervals. Same pace as last week.

2) AQAP:

50 V-Ups

50 Hip Extensions

Scale as needed. No sets smaller than 5 reps.

3) 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