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

**Sunday, April 14th, 8-10 AM. Gym Clean-up Day…there will be NO Open Gym. Come lend us a hand, we’ll be painting plates, cleaning bars, tearing down machines and we could use your help. Donuts and Coffee will be provided.

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: 5/side Double Dumbbell Single Leg Romanian Deadlifts

Start light, focus on position over loading. We’re not necessarily touching the Dumbbells to the floor, flexibility and balance will dictate range of motion. Perform all reps on 1 leg, then switch to the other.

2) AQAP:

10-9-8-7-6-5-4-3-2-1 Front Squats 95/65

2-4-6-8-10-12-14-16-18-20 Deadlifts 95/65

Extra Work:

3) Hollow Rocks: 100 Reps

Break-up as needed.

4) Run:

1 mile Easy

Rest 3-5 minutes

Every 2:00 x 10 sets – 200m Hard

Rest 3-5 minutes

1 mile Easy

Work for consistent hard paces on the 200’s.

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