*The State of CVCF 2020 Address HERE

WOD:

1a) 0:00 – 4:00 – Every 1:00 x 4 sets: 20 seconds/side Bird Dog Hold

Focus on getting long and neutral through your spine. Thumb to the ceiling, scapula retracted back and down.

1b) 4:00 – 8:00 – Every 1:00 x 4 sets: 5/side Single Arm Tall Kneeling Kettlebell Bottoms-up Press

Focus on positioning and activation over load. Perform all reps on 1 side, then switch to the other.

1c) 8:00 – 18:00 – Every 2:00 x 5 sets: 

2 Jerk Dips +

2 Split Jerks

Build to a heavy complex in the 5 sets. Take the bar from the rack.

1d) 18:00 – 34:00 – Every 4:00 x 4 sets:

5-10 Strict Chin-ups

10 Ball Slams 40/30 +

1:00 Front Plank Hold +

10 Ball Slams 40/30

Break-up the plank hold as needed, but you must accumulate a total of 60 seconds. Add load/assistance as needed for Chin-ups.

1e) 34:00 – 40:00 – 6 minute AMRAP:

10 Alternating Dumbbell Plank Rows +

30 Double-unders

10 Dumbbell Z-Press +

30 Double-unders

While this is an AMRAP, think AMRAP for quality, this should get your breathing a little but should not be a full blown Met-con.

Extra Work:

2) Assault Bike – 10 sets of:

20/15 Calories Hard

20/15 Calories Easy

Work for consistent pacing and efforts.

3) For Quality:

50 Abmat Sit-ups

50 Tuck Crunches

30 Superman Arch-Ups

Break-up as needed. Focus on quality over speed.

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