Move: Wednesday, January 8th, 2020
*The State of CVCF 2020 Address HERE
1a) 0:00 – 4:00 – Every 1:00 x 4 sets: 20 seconds/side Bird Dog Hold
Focus on getting long and neutral through your spine. Thumb to the ceiling, scapula retracted back and down.
1b) 4:00 – 8:00 – Every 1:00 x 4 sets: 5/side Single Arm Tall Kneeling Kettlebell Bottoms-up Press
Focus on positioning and activation over load. Perform all reps on 1 side, then switch to the other.
1c) 8:00 – 18:00 – Every 2:00 x 5 sets:
15 Dumbbell Bench Press +
15 Bent Over Reverse Flyes
Use two different weights, the Bench Press should be significantly heavier than the Bent Over Reverse Flys. Perform the Flys in a strict fashion.
1d) 18:00 – 34:00 – Every 4:00 x 4 sets:
10 Ring Rows +
10 Ball Slams 40/30 +
1:00 Front Plank Hold +
10 Ball Slams 40/30
Break-up the plank hold as needed, but you must accumulate a total of 60 seconds. Scale as needed.
1e) 34:00 – 40:00 – 6 minute AMRAP:
10 Alternating Dumbbell Plank Rows +
50 Heavy Rope Single-unders +
10 Dumbbell Z-Press +
50 Heavy Rope Single-unders
While this is an AMRAP, think AMRAP for quality, this should get your breathing a little but should not be a full blown Met-con.
2) Dog Sled Push: 6 sets of 50ft
Rest 90-120 seconds between sets. Work as heavy as possible while pushing unbroken.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE