*Comp Programming layout and thoughts for athletes moving forward HERE

**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:

Session A:

1) Every 2:00 x 5 sets: 5 Rope Climbs 15ft

Scale as needed. We want at least 30 seconds of rest each round.

2) Supinated Chin Over Bar Hold: 5 x 30 seconds

Rest as needed between sets. Add assistance/load as needed. The emphasis should be holding unbroken for the entire 30 seconds.

3) Every 1:00 x 10 sets:

1 Power Clean from High-Blocks +

2 Split Jerk

Keep weights light to moderate and use this as skill/positioning work. Clean should be starting at the bottom of the High-Hang position.

4) Dead-Stop Front Squat w/Bands: 5 sets of 5

Rest 2-3 minutes between sets. Build as heavy as deemed fit. Guys Blue bands, Ladies Red bands.

5) Trap Bar Deadlift + 40lbs of Chain: 5RM for Day

Spend no more than 20 minutes on this. Establish a 5RM from the day. Set the bar Dead on the floor each rep. 20lbs of chain on each side.

6) Single Leg Good Morning Hold: 4 sets of 20 seconds/side

Rest as needed between sides. Perform with an empty barbell on your back.

7) Banded Russian Kettlebell Swings: 3 sets of 30

Rest 90-120 seconds between sets. Heavy as deemed fit. Guys Blue band, Ladies Red band.

Session B:

1) Ski Erg: 10K @ 80% Effort

Work for either consistent pacing or negatives splits.

2) 3 sets of:

20 Slow Plank Shoulder Taps

1 minute Y Hold

Y Hold performed on your belly like a Superman. Rest as needed between sets. Focus on position and activation.

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