*1st Annual CVCF Team Intramural Open HERE

WOD:

Session A:

1) Every 3:00 x 7 sets:

5 T+G Power Clean +

5 T+G Hang Squat Clean

Goal is constant movement on the bar. Work as heavy or as light as you’d like.

2) Every 3:00 x 7 sets:

3 Banded Back Squats @ 45% of 1RM + Band Tension +

4 Jumping Air Squat-to-Box Jump +

20 second Sprint on C2 Bike or Assault Bike

We will be working in partners or even groups of three  for this to share gear. Ideally we are looking to do this on the C2 Bike, standing, with the Damper at 10. If we’re short on C2 bikes for the class use an assault bike. Loading should not change on the Back Squat for all 7 sets, keep it fixed. Goal for the Back Squat is to work on standing up with maximal speed. Transition immediately to the plyometric movement, and then immediately to the bike. Banded Back Squats will be done with a single pin at the bottom of the rig, band attached from pin to barbell (for shorter athletes who weren’t getting enough tension we suggest instead of just looping the band around the bar, to anchor it like you would if you were hanging it from a Pull-up bar. This will take a few inches of length out of the band). For the plyo drill, perform a Jumping Air Squat, as you land we want to see you rebound right into the Box Jump, no pausing on the floor. If this means you need to work with a significantly shorter box than normal that’s fine, we’re looking for that explosiveness and reactivity here. For the bands we are recommending the following…

Back Squat 1RM of…

50-100lbs Purple Band

100-200lbs Red Band

200-300lbs Blue Band

300-400lbs Green Band

400+lbs Green + Purple Band

3) 4 rounds AQAP:

21 GHD Sit-ups

15 Deadlifts 155/105

9 Alternating Front Rack Lunges 155/105

Scale as needed.

4) Glute Ham Raise: 5 sets of 5

Rest 90-120 seconds between sets. Add load/assistance as deemed fit.

5) Hip Thrusts: 4 sets of 12

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

6) Reverse Hyper: 3 sets of 20

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

Session B:

4) Run:

1 mile Easy

Then…

Every 1:00 x 20 sets – 100m Sprint

Then…

1 mile Easy

You can rest between your miles and sprints, they’re just for warm-up and cool down. For the sprint ease into the first 5 and then really get after it.

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