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


1) 21 minute EMOTM:

1-7 – 50ft Low Dog Sled Push (No Handles)

8-14 – 5-8 Devils Press

15-21 – 50ft/side Suitcase Farmers Carry

This is not a rotating EMOTM, perform 7 rounds of one movement and then move to the next. Pick reps, weights, output you can maintain for all 7 sets. Farmers Carry can be done with whatever object the athlete wants, Dumbbell, Kettlebell, Farmers Handle, or Barbell.

2) 10 minute AMRAP:

18 Wall Balls 14/8

12 Knees-up

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

Dumbbell Step Overs are low volume, make them difficult.

Extra Work:

3) 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.

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