*The State of CVCF 2020 Address HERE


1) AQAP:

30-40-50 Wall Balls 20/14

4-3-2 Peg Board Climbs

Scale as needed.

2) 5 sets of:

5/side Single Arm Dumbbell Clean and Jerk 100/70

100ft Sandbag Carry 200/150

Rest 1 minute between sets. Focus on smooth, clean reps. Goal is for each set to be within 5-10 seconds of each other, pace appropriately.

3) Every 3:00 x 5 sets:

15 Cable Rope Tricep Press Downs

5 Pause Football Bench w/30lbs Chain/side

75ft Handstand Walk

Move with intent from one movement to the next, not taking any prolonged rest. Goal here is working your Handstand Walk with a good amount of pre-fatigue through the shoulders and triceps. Handstand Walk should be performed in unbroken 25ft efforts, you can string them together unbroken, but if you break at 40ft for example, go back to 25ft and re-start.

4) 4 sets of:

50ft Overhead Yoke Carry

100ft Plate Pinch Carry

Rest 90-120 seconds between sets. Load as deemed fit. Goal is for movements to be performed unbroken.

5) C2 Bike Erg: 10-25 minutes @ Easy Tempo

Cool down, easy aerobic work, flush your legs from the week.

6) Mobility: 10-20 minutes

Spent time working on any tight areas from the week.

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