WEEK 9 DAY 1
PREP
2 rounds
10x belly inhale + 3-5 sec hollow body hold
10-10 bulgarian split squat
10-10 DB singe-legged deadlift @15/ 10
STRENGTH 1
4 rounds
max hanging l-sit hold
8-8 KB bulgarian split squat @24/ 16
8-8 DB single-legged deadlift @22.5/ 15
1:30 rest between rounds
STRENGTH 2
4 rounds
5 pause snatch pull @80% of 1 RM snatch (3 mp stop start pozíció, 3 mp stop térdfelett felfelé és 3 mp stop térd alatt lefelé)
8-10 strict toes-to-bars
2:00 rest between rounds
CFVP Class WOD
EMOM 16:
(1) 15/ 10 cal row/ bike erg or 12/ 7 cal ski/ air bike
(2) 15 box jumps
(3) max thruster @40/ 25 in remaining time
(4) rest
WEEK 9 DAY 2
PREP 1
2 rounds
10-10 mixed grip scapular pull-ups
12 inverted rows
15 scap activation (on the ground)
PREP 2
2 rounds
5 strict pull-ups
10 strict press @20
15 KB-swing (russian) @24/ 16
PRACTICE
EMOM 5:
1 push press – 1 push jerk – 1 split jerk @40/ 25
EMOM 5
1 push jerk – 1 split jerk @45-50/ 27.5-30
EMOM 5
1 split jerk @50-60/ 30-35
EMOM 10
1 split jerk @heavy
CFVP Class WOD
"Dead Ball"
AMRAP 5:
wall-balls @9/ 6
EMOM 3 deadlift @120/ 70
-3:00 rest-
AMRAP 5:
wall-balls @9/ 6
EMOM 3 deadlift @100/ 55
WEEK 9 DAY 3
PREP
EMOM 10:
(1) single-under
(2) 10 sit-ups + 10 air squats
PRACTICE
EMOM 10:
(1) 30 sec max double-under
(2) 10-15 sec hanging l-sit hold (30 sec cap, max 2 attempts)
CONDITIONING
4 rounds
2:00 work/ 2:00 rest
20/ 15 cal bike erg or 15/ 9 cal air bike
max distance handstand walk or kipping HSPU in remaining time
CFVP Class WOD
"Hold On"
AMRAP 15:
2 overhead squats @45/ 25
2 back rack reverse lunges @45/ 25
2 burpees
4-4-4
6-6-6
… + 2-2-2 reps until time is up
WEEK 9 DAY 4
PREP
2 rounds
10x belly inhale + 3-5 sec hollow body hold
10-10 bulgarian split squat @16/ 12
10-10 DB single-legged deadlift @15/ 10
PRACTICE
EMOM 5
1 tempo front squat (5 sec down, 3 sec hold bottom position) @40/ 25
STRENGTH
front squat
6 sets of 3 reps every 3:00 @heavy
SQUAT CONDITIONING
front squat
4 sets of 8 reps @70-80% of heavy 3 every 2:30
CFVP Class WOD
"Find Your Hips"
4 rounds
3:00 work/ 1:00 rest
15 box jump overs
15 KB-swing (American) @32/ 16
max toes-to-bars in remaining time
