Competition: Wednesday, November 6th, 2019
*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
1) Tall Split Jerk: 4 sets of 2/side
Rest 90-120 seconds between sets. Hold catch position for 2 seconds on each rep before recovering. Focus on position and speed over loading.
2) Every 2:00 x 5 sets:
1 Back Rack Split Jerk +
2 Front Rack Split Jerks
Warm-up as needed. Build as heavy as deemed fit. Use blocks or bring it back to the rack depending what you feel you need to work on more.
3) 20 minute AMRAP:
20/15 Calorie Ski Erg
50ft Walking Lunges
15/10 Calorie Assault Bike
1 round of Strict “Cindy”
100ft D-Ball Carry 100/70
Perform at 70-80% intensity.
4) Prone Snow Angels: 3 sets of 10
Rest 90-120 seconds between sets.
5) Mobility: 15-20 minutes
Spend 15-20 minutes working on any tight areas. You can likely count on seeing a couple of the following movements in this week’s Open, Wall Balls, Muscle-ups, Pull-ups, Rowing. Focus mobility work around those movements if you have tight areas specifically to those movements.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE