*For December please be aware of the following schedule changes for the holidays.

  • Tuesday, December 24th there will be no evening classes. Last class of the day will be Noon with the gym closing around 1:30 PM.

  • Wednesday, December 25th there will be one class at 9:00 AM.

  • Tuesday December 31st there be will be no evening classes. Last class of the day will be Noon with the gym closing around 1:30 PM

  • Wednesday, January 1st CVCF will be CLOSED

WOD:

Session A:

1) 2 sets of:

3 Depth Jumps

3 Tall Power Snatch

3 Snatch Drops

50ft Snatch Grip Bamboo Bar Overhead Carry

Use this as skill/warm-up work. Keep it light.

2) Snatch: Establish a Heavy Triple for the Day

This should be done as drop and reset. All reps full Squat. No more than 10 seconds between lifts. No more than 1 miss. Rest as needed between attempts.

3) Hang Snatch High-Pulls: 3 sets of 3

Rest 90-120 seconds between sets. Use straps if you need them/have them. Work as heavy as deemed fit, ensuring the bar gets to the sternum/chest area for ROM purposes.

4) Every 3:00 x 5 sets:

30 Heavy Rope Double-unders

3-5 Burpee Ring Muscle-ups

1 Handstand Walk Up Stairs and Down Ramp

Scale as needed.

5) Wide Grip Lat Pull Down: 3 sets of 10-15 reps

Rest 2-3 minutes between sets. Heavy as possible.

6) 4 sets of:

8 Top Half Strict Handstand Push-ups +

20 Dumbbell Strict Press

Rest 2-3 minutes between sets. Handstand Push-up goal is to just work the top 50% or so of Range of Motion focusing on lock-out strength. For the Dumbbells, pick a weight you can perform Unbroken.

7) 3 sets of:

30 seconds/side Side Plank Hold +

5/side Half Kettlebell Turkish Getup

Rest 60 seconds between sets. Perform both sides of the Plank and then both sides of the half TGU.

Session B:

1) Every 6:00 x 5 sets:

400m Run

20 Wall Balls 30/20

15/12 Calories Assault Bike

Goal is hard, but consistent efforts.

2) Movement Pacing/Breathing – Not For Time: 100 Hang Squat Clean Thrusters 45/35

Goal stimulus is to perform this unbroken, and at a pace/tempo that doesn’t change for the entire 100 reps. This is an opportunity to work on movement pacing and breathing through different positions.

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