*The State of CVCF 2020 Address HERE

**New Programming Blocks start today. As we jump into this we strongly encourage you all to pick a block of programming and stick with it. We will be working through a 12 week block of work, so plan to stay put for 12 weeks. As always you can scale up and down as needed for the Met-cons but we encourage you to stick with a Strength/Accessory platform for the next 12 weeks. For the Power programming we will be working through a block of percentage work. You’ll test all your movements this week for baseline, and then work through 11 weeks of percentage work…many like this regimented percentage work, while others don’t. Pick what is appropriate for you, what addresses your goals, and also keeps you interested and having fun.

WOD:

1a) 0:00 – 10:00 – Every 1:00 x 10 sets:

1 Snatch Pull +

1 Snatch Hip Jump +

1 Low Hang Power Snatch +

1 Snatch Balance

Warm-up as needed. Treat this as skill work today. Build loading as deemed fit, but make sure lifts stay snappy and precise.

1b) 10:00 – 20:00 – Every 1:00 x 10 sets:

1 Clean Pull +

1 Low Hang Clean High-Pull +

1 Low Hang Power Clean +

1 Push Jerk

Warm-up as needed. Treat this as skill work today. Build loading as deemed fit, but make sure lifts stay snappy and precise.

2) AQAP – :20 ON/:10 OFF Until Complete

50 Thrusters 75/55

40 Toes-to-bar

30 Burpee-to-Target

20 Strict Handstand Push-ups

Scale as needed. Work during the 20 seconds on, rest during the 10 seconds off. Continue this interval pattern of work/rest until you’ve completed the entire workout. If you cannot perform Strict Handstand Push-ups you can sub to a Stink Bug off a box or off the floor, NO Kipping Handstand Push-ups today.

Extra Work:

3) Handstand Walk Practice: 10 minutes

A – Walking Hands Around Box

B – Lateral Wall Walks

C – Handstand Walk

Work on any or all of these skills/movements.

4) Ring Dip Support: 5 x 30 seconds

Rest 60 seconds between sets. These are done at the top position, focus on good external rotation through the shoulder. If this is easy for you, add load.

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