Competition: Saturday, January 4th, 2020
*The State of CVCF 2020 Address HERE
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