*Comp Programming layout and thoughts for athletes moving forward HERE

**Sweetwaters is doing their Annual Coat Drive and we’ve got a box at the gym. If you’ve got some old jackets there are plenty in need of them. You can read about this great event that is put on every year HERE

***For Thanksgiving Week please be aware of the following schedule changes…

  • Wednesday, November 27th, 4:15, 5:30, and 6:40 PM Classes Cancelled (CVCF will close at 1:30 after the Noon Class)

  • Thursday, November 28th, ONE CLASS ONLY @ 9:00 AM

  • Friday, November 29th, 8:00 AM BURN CLASS ONLY, Open Gym from 9:00 AM – 6:00 PM

WOD:

Session A:

1) Strict Ring Muscle-up Practice:

A – 3 sets of 3 Banded Muscle-up Transitions (Performed Seated on the Ground)

B – 20 Strict Ring Muscle-ups for Time

C – 5 sets of 3 Weighted False Grip Strict Ring Pull-ups

You dictate your rest. If you don’t have the capacity to perform 20 Strict Muscle-ups, then perform them in an assisted manner, don’t sub to a Kipping Muscle-up.

2) Ring Support Holds: 5 sets of 30 seconds

Rest 60 seconds between sets. Focus on holding good external rotation through the shoulder during the hold.

3) Prone Barbell Rows: 5 sets of 10

Rest 90-120 seconds between sets. Build as heavy as deemed fit.

4) Incline Prone Dumbbell Rows: 3 sets of 10

Rest 90-120 seconds between sets. Heavy as possible.

5) Every 1:00 x 10 sets: 2 Power Snatch from High Blocks (Hip)

Set the blocks up so that you are starting in the bottom of the High-Hang position with the bar right in your hip. For most this is an extremely difficult position/drill, keep the weight at loads that you can perform clean, precise lifts.

6) Snatch Grip Strict Press: 5 sets of 3 + 20 seconds Overhead Hold

Rest 90-120 seconds between sets. Build as heavy as deemed fit.


Session B:

1) 4 rounds of – 3 minute AMRAP – 3 minute Rest:

20 Dumbbell Power Snatch 70/50

10 Dumbbell Box Step-Overs 70/50 @ 24/20

Max Burpee Box Jump Overs

Scale as needed. Hit these efforts hard.

2) Half Turkish Get-ups: 5 sets of 8/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. Build as heavy as deemed fit.

3) 5 sets of: Max Incline Bench Row + External Rotation + Press Overhead and Reverse

Rest 90-120 seconds between sets. Do not use any loading. As many reps as possible in a set, stopping when you feel like you can’t hold proper positions.


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

A great listen if you have the time.