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


Session A:

1a) 0:00 – 15:00 – Every 1:30 x 10 sets:

1 Snatch Pull +

2 Low Hang Squat Snatch +

1 Overhead

Warm-up as needed. Start around 50-60% of your 1RM. Build as heavy as deemed fit. Hang Position should be anywhere below the knee but not touching the floor.

1b) 16:00 – 21:00 – 5 minute AMRAP:

Max Complexes From “A” Above @ 70% of Day’s Max

Perform as many complex as possible in 5 minutes at 70% of your day’s Max. For example, if you hit 200lbs for the complex, then you perform as many complexes as possible in 5 minutes at 140lbs.

2) AQAP:

25 Dumbbell Box Step-Overs 50/35 @ 24/20

50 Wall Balls 20/14

75 Toes-to-bar

50 Wall Balls 20/14

25 Dumbbell Box Step-Overs 50/35 @ 24/20

Scale as needed.

4) Banded Good Morning: 4 sets of 10

Rest 90-120 seconds between sets. Focus on position over loading. Setup pins at the base of the rig and set Orange or Purple Bands from pin to barbell.

5) Sumo Stance Dumbbell Romanian Deadlifts: 100 Reps @ 25-30% Bodyweight

Total loading, not per hand. Not for time, focus on good positioning. Break-up as needed.

Session B:

1) Every 3:00 x 5 sets:

Max Unbroken Strict Pull-ups (No Pausing)


2 Rope Climbs 15ft

Pull-ups are done with no Pause, top or bottom, so max strict reps without pausing then go right to the Rope Climbs. If you can’t hit 10 unbroken for at least the first set, then scale with a band to get that many reps.

2) False Grip Ring Rows: 4 sets of 6-8 reps

Rest 2-3 minutes between sets. Add load as deemed fit. Feet on 20″ box.

3) 3 rounds of:

20 Cable EZ Bar Upight Rows 


20 Cable EZ Bar Seated Rows

Perform all 3 sets with no break aside from changing the weight back and forth. Rest as needed, but keep the weight light enough you won’t need extended breaks. Get that pump.

4) Run – 5 sets of:

800m Moderately Hard

200m Easy

Work for consistent pacing on both respective distances. Perform a mile Easy Jog to get warm.

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