*Spring Events at CVCF HERE

WOD:

*De-Load/Prep Week for Atlas Games

1) 10 minute AMRAP for Quality:

50ft/side Kettlebell Overhead Carry R/L

5 Banded Y

5 Y Overhead Squats

10 Calories Row

Use this as warm-up and positional work.

2a) 0:00 – 6:00 – Every 1:00 x 6 sets:

Odd – 1 Power Snatch + 1 Hang Power Snatch

Even – 3-5 Ring Muscle-ups

Pick reps/loading and stay fixed for the 3 cycles.

2b) 6:00 – 12:00 – Every 1:00 x 6 sets:

Odd – 1 Snatch

Even – 3 Toes-to-bar + 3 Pull-ups + 3 Chest-to-bar Pull-ups

Pick reps/loading and stay fixed for the 3 cycles.

2c) 12:00 – 15:00 – Every 1:00 x 3 sets:

50ft Handstand Walk for Speed

Goal first is that this is done unbroken, second is speed.

3) Every 1:00 x 30 sets:

Station 1 – 1 Rope Climb 15ft + 25ft Front Rack Walking Lunge 95/65

Station 2 – 150-200m Assault Run

Station 3 – 10 Box Step-ups + 5 Burpee Box Jumps

Station 4 – 3 Devils Press 50/35 + 10 Wall Balls 20/14

Station 5 – 30 second Front Plank Hold

Scale reps/loads as needed. Don’t crush yourself on this.

4) 3 rounds for Quality:

20 Band Pull-Aparts

20 second L-Sit Hold

10 Scapula Pull-ups

Take your time and focus on position and activation.

5) Mobility: 60 minutes

Roll, stretch, smash, dig.

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