*CVCF Intramural Team Open Score Submission HERE

WOD:

Session A:

1) 7 sets of:

2 Clean Lift-Offs +

1 Power Clean +

1 Tempo Front Squat (3.0.1)

Rest 90-120 seconds between sets. Reset on the floor between each rep. Build as heavy as deemed fit.

2a) Every 2:00 x 7 sets: 

1 x 3-Stop Front Squat +

3 Front Squats

Warm-up as needed. Start at a moderate load and build as deemed fit. The 3-Stop Front Squat is a pause for 2 seconds around a 1/4 Squat, at Parallel, and in the bottom.

2b) Every 1:00 x 7 sets: 3/side Lateral Box Steps Downs w/KB

For quality, not time. Hold the Kettlebell on the side opposite of the foot that is on the box.

3) 15 minute AMRAP:

100 Heavy Rope Double-unders

50 Burpee Dumbbell Box Steps-Overs 50/35 @ 24/20

100 Heavy Rope Double-unders

Remaining time after completing the above once…

Establish  a 3RM Touch-and-Go Squat Clean

Scale as needed.

4) Banded Bulgarian Split Squat Tempo (3.1.0): 4 sets of 8/side

Rest 90-120 seconds between sets. Tempo is 3 second lower, slow transition, and explode up as fast as possible. Add tension with bands, no weights.

5) Lateral Sled Drag: 6 x 50ft/side

Rest 60 seconds between sides. Load as deemed fit.

6) Single Leg Reverse Hyper: 3 sets of 10/side

Rest 90-120 seconds between sets. Load as deemed fit.

Session B:

1) Row – 3 sets of:

5 minutes @ 5K Pace + 3 seconds

90 seconds @ Active Recovery Pace

90 seconds @ 2K Pace

Rest 3 minutes between sets.

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