Let's shine the PVCF spotlight on athlete, Cara Leonard for a moment! She's been with PVCF for over a year and hits it HARD! Cara trains consistently three to four times a week and always strives to keep her form on point. Everyone knows how hard it was to keep our arms locked out during the overhead lunge. Here's Cara during her final rounds fighting to stay tight and aligned. Great job, Cara!

1. Review, as a group, the elements of the pre-class dynamic warm-up.(15 min)

2. 4 rounds of deliberate practice of (add light weight as appropriate):

  • 3 clean deadlifts
  • 3 clean pulls
  • 3 clean high pulls
  • 3 muscle cleans
  • 3 tall clean pull under
  • 3 power cleans

3. Power clean

  • 5-5-5.

Repeat your first three sets from Week 1 of this cycle. DO NOT MAX OUT. No touch and go reps today. (10 min)

4. “Rusty Hinge” 40-30-20-10 reps for time of:

  • Kettlebell swings
  • Sit-ups

(12 min cut-off)

LIII: American swings @ 70/53lbs, GHD sit-ups LII: Russian or American swings, weight as appropriate, weighted sit-ups LI: 30-20-10 reps, not for time

Have fun!

Love Toys? Love Pioneer Valley CrossFit? Get dressed up, have fun, and make the WORLD BETTER in the process! December 9th: PVCF PROM!