*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 – 5:00 – Every 1:00 x 5 sets:

1 Snatch Lift-Off Below the Knee +

1 Snatch Lift-Off Above the Knee +

1 Muscle Clean +

1 Push Press

Warm-up as needed. Pause on the Lift-Offs for 2-3 seconds at the designated position each rep. You should be able to start with heavier loading than weeks past. Reset on the floor between each rep that originates on the floor, no Touch-and-Go.

1b) 5:00 – 10:00 – Every 1:00 x 5 sets:

1 Snatch Lift-Off Below the Knee +

1 Snatch Lift-Off Above the Knee +

1 Power Clean +

1 Push Jerk

Continue to build loading from Part B. Pause on the Lift-Offs for 2-3 seconds at the designated position each rep. Reset on the floor between each rep that originates on the floor, no Touch-and-Go.

1c) 11:00 – 21:00 – Every 1:00 x 10 sets:

1 Snatch Lift-Off Below the Knee +

1 Snatch Lift-Off Above the Knee +

1 Clean +

1 Jerk

Continue to build loading from Part C. Pause on the Lift-Offs for 2-3 seconds at the designated position each rep. Reset on the floor between each rep that originates on the floor, no Touch-and-Go.

2) Back Squat: 3 sets of 3 @ 70%

Rest 2-3 minutes between sets. Focus on being fast out of the hole.

3) Ring Muscle-up Practice: 10 minutes

A – Seated Banded Transitions

B – Toe-Assisted Transitions

C – Banded Transition

Spend some time working on positions for warm-up.

4) 3 rounds of 3 minute EMOTM:

1 – 10/8 Calories Rowed – 3 Ring Muscle-ups – 15 Wall Balls 20/14

2 – 3 Ring Muscle-ups – 15 Wall Balls 20/14 – 10/8 Calories Rowed

3 – 15 Wall Balls 20/14 – 10/8 Calories Rowed – 3 Ring Muscle-ups

Between/after each 3 minute EMOTM Perform 1K on the C2 Bike at a conversational pace. Rotate the order each round as written about.

5) 1 sets @ 2 minutes/station:

1 – Foam Roll Pecs Left/Right

2 – Banded Lat/Tricep Stretch Right/Left

3 – Couch Stretch Right/Left

4 – Pigeon Stretch Right/Left

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