*CVCF Class & Schedule Update HERE

WOD:

1a) 0:00 – 5:00 – 5 minute AMRAP:

1 Inchworm w/Push-up

10 Air Squats

5 Squat Thrusts

10 Lunges

5 Squat Thrusts

Quick little blood flow piece to get you ready. If you have any tight areas spend time in transition and before warm-up stretching.

1b) 10:00 – 45:00 – AQAP:

1200m Run

30 D-Ball Squat Cleans 40/30

30 Push-ups

800m Run

30 D-Ball Bear Hug Box Step-ups 40/30 @ 24/20

30 Push-ups

400m Run w/D-Ball 40/30

30 Push-ups

If you’re performing the workout outside today and don’t have a box, sub D-Ball Lunges in place for the Box Step-up.

Accessory:

2) Secondary Conditioning – Machine Least Desired: 40 minutes Max Calories

Ideally use the machine that you struggle with the most. Work for consistent and steady pacing.

3) Olympic Lifting – Snatch Balance: 7 sets of 3

Keep loading on the moderate side and really focus on your speed into the hole. Rest 90-120 seconds between sets.

4) Gymnastics – 3-5 sets of – Max Unbroken Up Ladder:

1 Strict Pull-up

2 Kipping Toes-to-bar

Get as far as you can without coming off the bar. Reps are 1+2, 2+4, 3+6, and so on. Rest 3 minutes between sets. Dictate your number of sets based on your total volume, personal capacity, and hand health.

5) Trunk – Hollow Hold w/Plate: 3 sets of 1 minute

Rest 90-120 seconds between sets.

6) Accessory – Banded Hamstring Curls: 100 Reps

Use a band tension you can get through 40-50 reps to start without stopping.

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