Move: Friday, January 10th, 2020
*The State of CVCF 2020 Address HERE
1a) 0:00 – 10:00 – Every 2:00 x 5 sets:
8/side Split Stance Dumbbell Romanian Deadlifts +
20 second Hollow Hold
Focus on positioning first and foremost. Split stance should be about heel-to-toe in terms of distance. Perform all 8 reps on 1 leg and then switch to the other. Build loading as deemed fit.
1b) 10:00 – 20:00 – Every 2:00 x 5 sets:
100ft Dumbbell Farmers Carry +
10-20 Medball Bear Hug Good Mornings
Load as heavy as possible for the Farmer’s Carry while moving unbroken. Medball Cleans pick a rep range that leaves you with enough rest to recover for the following round, focus on positioning over load.
2) 7 minute AMRAP:
15 Hurdle Jump Overs 24/20
15 Supinated Grip Bar Rows
15 Medball Bear Hug Squats 30/20
Scale as needed. For the Hurdle, place a PVC pipe on a box, and a plate on top of the PVC to keep it in place. Jump over facing or laterally, athletes choice.
3) 2-3 sets of:
30 Banded Face-Pulls +
30 Banded Glute Bridges
Focus on position and activation over speed.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE