We’ve had very few sign-ups for the Internal Throwdown. With it being only 6 weeks away we’re going to need people to sign-up sooner than later otherwise we will need to cancel the event. If you’re planning to participate, please Sign-up. If we don’t have a minimum of 50 sign-ups by May 1st, we’ll unfortunately have to cancel.

*Sign-up for the 2019 CVCF Team Internal Throwdown – HERE – Registration will close Sunday 5/19

WOD:

1a) 0:00 – 10:00 – Every 2:00 x 5 sets: 4/side Back Rack Reverse Lunges

Warm-up as needed. Alternate legs each rep. Reference last week for loading. Add 2.5-5lbs from last week. If you’re not comfortable going heavier at the top end, work to bring-up just your bottom sets.

1b) 10:00 – 18:00 – Every 2:00 x 4 sets: 5/side Tempo (1-5-1) Dumbbell Goblet Split Squats

Start at a moderate load and build as deemed fit. Tempo is the goal here again. Tempo both up and down is basically whatever is comfortable, or dictated by the load. The main goal here is the 5 second pause just off the floor in the bottom. Perform all reps on 1 leg and then switch to the other. The total set should take the better part of a minute.

1c) 18:00 – 26:00 – Every 2:00 x 4 sets: 10 D-Ball Bear Hug Band Resisted Hip Sling Good Morning

Feel this one out. Load as deemed fit. Tie a band to the pull-up rig at waist height, step into band facing away from anchor point, and put band in your hip crease, pick-up D-Ball, and perform 10 Good Mornings in this position.

2) AQAP:

33 Power Cleans 65/45

30 Double-unders

27 Hang Power Cleans 65/45

30 Double-unders

21 Front Squats 65/45

30 Double-unders

15 Squat Cleans 65/45

30 Double-unders

9 Hang Squat Cleans 65/45

Extra Work:

3) Belt Squat Machine: 5 minutes Marching @ 50% Bodyweight

Scale load as needed.

4) Run – 3 sets of:

800m Easy

600m Moderate

400m Hard

200m Sprint

No rest between sets. Work for consistent paces on each respective distance.

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