*Comp Athletes you are de-loading for a couple of weeks. The Open just ended, if you are actually serious about competing there is absolutely no reason for you to be lifting heavy or met-coning hard right now…you should have just crushed yourself the last 5 weeks. We will be rolling some info out about our schedule and programming layout for the coming year in the coming weeks.

**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:

1) 3 sets of:

5 Prone Snow Angels +

5 Dumbbell/Plate Cuban Presses +

Shoulder health work. Goal is not loading, but activation and quality of movement.

2) Every 1:00 x 10 sets:

1 Pause Jerk Dip +

1 Split Jerk + 3 second Hold in Catch

Work in the 60-80% range. Only work to loading that feels crisp and snappy, no sloppy or failed lifts.

3) 5 sets of:

5 Bench Press @ 60-80% +

5 Strict Wall Facing Handstand Push-ups +

50ft Handstand Walk

Rest 2-3 minutes between sets. Not for time, but move with intent between movements.

4) C2 Bike Erg:

5 sets of – 3:00 Standing/1:00 Spin @ 80RPM

5 sets of – 2:00 Standing/1:00 Spin @ 80RPM

5 sets of – 1:00 Standing/1:00 Spin @ 80 RPM

Perform this as one continuous piece totaling 45 minutes. Put the damper low enough that you can maintain 80 RPM while recovering. Damper of choice for the standing piece.

5) Alternating Dumbbell Plank Rows: 3 sets of 20

Rest 2-3 minutes between sets. Build as heavy as deemed fit.

6) Alternating Dumbbell Bicep Curls: 3 sets of 20

Rest 90-120 seconds between sets. Moderate load, perform these for bicep health.

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