CFV Manufacturing | Week 1 (9/18/2015) – CrossFit Vital
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CFV Manufacturing | Week 1 (9/18/2015)


CFV Manufacturing | Week 1 (9/18/2015)

Week 1 (9/28/2015)

WOD #001
15 Min EMOM
Min 1: 30 Dubz (Unbroken)
Min 2: HSPU (as many as you can do in one set)
Min 3: 10 T2B

E3MOM 15 Minutes
5 Strict Press @ 75% 1RM

WOD 002#
15 Min EMOM
Min 1: 8 Weighted Pistols (4 Each leg)
Min 2: 10 Strict Pull Ups
Min 3: 4 Wall Walks
*Scale to your level

E3MOM 15 Minutes
5 Front Squats @ 75% 1RM

WOD 003#
15 Min EMOM
Minute 1: 4 Dumbbell Squat Snatch (As Heavy As Possible)
Minute 2: 6 MU/12 C2B Pull Ups
Minute 3: 10 GHDSU

EMOM 15 (5 Sets)
5 Overhead Squats at 85% of 1RM SNATCH

Optional Conditioning Session (Do at anytime during the week, but on a day
that you are ALSO doing the class WOD):

5 Rounds for time:
50 Double Unders
10 Power Cleans 135/95


Yes, these workouts are going to be somewhat formulaic that is because I want you
to be able to track your strength progress and because EMOMs are the most efficient
way to develop volume with skills. Yes, all you are going to do is 5 sets of 5 for
strength. We are focusing on developing skills and practicing them at a volume that
will bring athletes into a higher level of competition and focusing on foundational
lifts that will translate into every other movement and lift that you do. These 3
workouts + the conditioning session are meant to be done in conjunction with the
normal 3 or 4 days a week. You can choose to do them however you want to. For
example you could simply do the EMOM and Strength before or after your normal
class WOD or on days that you usually rest you could come and do the EMOM and
Strength. It is to be done however you want to do it. BUT commit yourself to it (do
all of it every week) and I guarantee that you will see improvements in your skills
and also in your lifts.

WOD #004
12 Min EMOM
1- 5/8 Strict Pull Ups
2- 4/6 Strict Ring Dips

Strict Press
15 Min E3MOM
5 Strict Press @ 78.5%

200′ KB Front Rack Lunge (AHAP)

WOD #005
1- 10 Feet Elevated Ring Rows
2- 8 Burpees (to a plate)
3- 35 Dubz (Unbroken)

16 E2MOM
2 Power Cleans
2 Front Squats
75% of 1RM Squat Clean

WOD #006
5 Sets
3 Wall Walks
*on last wall walk :30 nose to wall handstand hold
6 Feet Elevated Push Ups 16/18″
9 GHDSU 10/14# Med Ball


5 x 5 @ 60% of 1RM Snatch

1 x 10

*Your 10 reps all need to be at the same weight, build up to a heavy load and then begin. It’s needs to be a weight you are confident under but still challenging.
*If it reads snatch that means squat.

1 x 800 M Run
Rest 2 Min
1 x 600 M Run
Rest 2 Min
1 x 400
Rest 1 Min
1 x 200 M Run