*The State of CVCF 2020 Address HERE


1a) 0:00 – 12:00 – Establish a 1RM for the Day: Deadlift

Warm-up as needed. We suggest working through some sort of progression of 5-5-3-3 and then singles from there. This may be a new PR, or 10-20% lower than your lifetime, it doesn’t really matter, we’re looking to see where your capacities are today.

1b) 13:00 – 21:00 – Every 2:00 x 4 sets: 12 Alternating Barbell Back Rack Lunges

Start at a moderate weight and build as heavy as deemed fit. Alternate legs each rep for a total of 6 reps/side.

2) 3 rounds AQAP:

20 Hurdle Jump Overs 24/20

15 Pull-ups

10 Dumbbell Squat Cleans 35/25

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.

Extra Work:

3) Sumo Stance Double Kettlebell Deadlift: 3 sets of 12

Rest 90-120 seconds between sets. Sets the Kettlebell dead on the floor each rep. Build as heavy as deemed fit.

4) Staggered Stance Good Morning: 3 sets of 12/side

Rest 90-120 seconds between sets. Focus on positioning over load. Perform all 12 reps in one stance, then switch to the other side.

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