*CVCF Class & Schedule Update HERE

WOD:

1a) 0:00 – 12:00 – Every 1:00 x 12 sets:

Station 1 – 15-20 Banded Supinated Pull-Aparts

Station 2 – 3/side Half Turkish Get-ups (Dumbbell/Kettlebell)

Station 3 – 20 seconds/side Overhead Hold (Dumbbell/Kettlebell)

Station 4 – 40 seconds Easy > Moderate Cardio Machine

Use this to get warm but also to work on some shoulder health and position work.

1b) 17:00 – 33:00 – Every 2:00 x 8 sets:

Sets 1-4 – 5 Strict Press + 10 Lying Plate Pull-Overs

Sets 5-8 – 5 Push Press + 15-20 Banded Tricep Press Downs

Perform these movements as super sets performing them back-to-back. For the Plate Pull-Overs and Press Downs, keep the weight/tension/reps fixed. For the Strict and Push Press building loading each set as deemed fit.

1c) 35:00 – 45:00 – 10 minute AMRAP:

50 Box Jumps 24/20

40 Squat Thrusts

30 Push-ups

Scale box height as needed. Scale to a Knee Push-up or Banded Push-ups as needed. If you have ankle/achilles issues we recommend stepping down from the box.

Accessory:

2) Secondary Conditoining – Ski Erg: 5K Time Trial

Get after it and go hard. Ski Erg is the goal machine to use, but if they’re not available sub to 5K Run, 5K Row, 10K C2 Bike, 12K Assault Bike.

3) Olympic Lifting – Halting Split Jerk: 7 sets of 2

Warm-up as needed. Work in the 50-80% range, don’t go super heavy, use this as an opportunity to get some clean, crisp lifts. Hold the bottom of the dip for 2 seconds on each rep.

4) Gymnastics – Kipping Chest-to-bar Pull-up: 3-5 sets of 10-20 Unbroken Reps

Rest 90-120 seconds between sets. Pick your sets/volume based on your ability and how your shoulders/lats feel after the Toes-to-bar yesterday. If you don’t yet have 10 Unbroken Kipping Chest-to-bar Pull-ups then sub Banded Strict Chest-to-bar Pull-ups at 10 reps or more.

5) Trunk – Hollow Rocks: 100 Reps

Keep track of time and attempts to complete.

6) Single Leg Hip Thrust: 3 sets of 20/side

Rest 90-120 seconds between sets. No loading. Focus on good positioning an a hard contraction at the peak of the movement.

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