We’ve had very few sign-ups for the Internal Throwdown. With it being only 6 weeks away we’re going to need people to sign-up sooner than later otherwise we will need to cancel the event. If you’re planning to participate, please Sign-up. If we don’t have a minimum of 50 sign-ups by May 1st, we’ll unfortunately have to cancel.

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


1a) 0:00 – 7:30 – Every 1:30 x 5 sets:

5-10 Ring Rows OR

5-10 Band Resisted Bar Rows


5/side Alternating Single Leg V-ups

Pick reps, positions, etc. that you can maintain for all 5 sets.

1b) 7:30 – 15:00 – Every 1:30 x 5 sets:

20-30 second Chest-to-Ring Ring Row Hold +

5 Kettlebell Upright Rows


1-2 Rope Climbs 15ft (No feet on the way down)

Pick reps, positions, etc. that you can maintain for all 5 sets.

1c) 17:00 – 29:00 – Every 2:00 x 6 sets:

5/side Single Arm Dumbbell Z-Press +

10 Ball Slams +

15 Banded Face Pulls

If for whatever reason we are short on slam balls, feel free to partner with someone and stagger when you start your set.

Some of your movements for today.

1d) 30:00 – 40:00 – 10 sets of – Ski/Bike/Row/Run:

20 seconds Hard

40 seconds Easy

Extra Work:

2) Farmers Carry: 400m

Break-up as needed. Heavy as possible 

3) Band Pull-Aparts: 100 Reps

Switch between over and underhand every 10 reps.

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