*News at CVCF – Softgoods, Qualifiers and More…HERE

**WZA Online Qualifier Week 2 Live Announcement at CVCF, Wednesday August 28th…5:30 PM and 6:40 PM classes will be cancelled. Please come in cheer, have a drink, or jump in on the workout.

WOD:

1) Every 3:00 x 7 sets:

3 Pause Back Squats @ 55% of 1RM +

5 High Box Jumps +

20 second Sprint on C2 Bike or Assault Bike

We will be working in partners or even groups of three  for this to share gear. Ideally we are looking to do this on the C2 Bike, standing, with the Damper at 10. If we’re short on C2 bikes for the class use an assault bike. Loading should not change on the Back Squat for all 7 sets, keep it fixed. Goal for the Back Squat is to work on standing up with maximal speed. Transition immediately to the 5 High Box Jumps, and then finally jump on the bike for a 20 second Sprint Effort (don’t completely max out the first round the bike should be at 90-95%). Box Jumps should be done as step down and reset between each rep.

2) 3 rounds AQAP:

12 Deadlifts 115/75

9 Hang Power Cleans 115/75

6 Front Squats 115/75

300m Run

Scale as needed.

Extra Work:

3) Sumo Stance Good Morning: 3 sets of 15

Rest 90-120 seconds between sets. Focus on position over loading.

4) Row – 8 sets of:

250m Easy

250m Hard

250m Moderate

250m Hard

Walk 200m Active Recovery

Work for consistent paces across each respective effort.

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