*CVCF Gym Update HERE

WOD:

1a) Warm-up – Passive – Mobilize:

2 minutes/side Lat

2 minutes/side Pec

Goal here is to use some sort of mobility tool to work on these areas. If you have a foam roller at home great, if not, try and find some sort of ball, lacrosse, tennis, golf, if you brought a Kettlebell home you can use that. If you can’t find something to mobilize, then work through some basic stretches like a door jam pec and lat stretch.

1b) Warm-up – Active – 6 minute AMRAP for Quality:

2 Inchworm Complex

5 Wall Therapy Squats

1 Inchworm complex consists of…Bend Over, Walk Hands-out, 2 Scapula Push-ups, 2/side Shoulder Taps, 2 Lunge w/Rotation,  2/side Calf Stretch. Remember Wall Therapy Squat, two very simple things, stance never changes from your normal squat stance, elbows stay locked out, if that means you’re 2ft from the Wall than that’s fine, be honest with what your mobility is and allows, start in proper position and have a goal of developing that position instead of letting the key components of the drill go away just to stand closer to the wall.

2a) Strength/Volume Work – 5 sets of Quality:

5 Snatch Pull +

5 Hi-Hang Muscle Snatch +

5 Snatch Grip Strict Press +

5 Snatch Grip Push Jerk w/Pause in Catch

Use this as extended warm-up/skill work. Focus on positions and quality 0f movement, only build as heavy as you can keep movement clean.

2b) Strength/Volume Work – 5 sets of: 3x Snatch High-Pull + Muscle Snatch

This is performed as 3 cycles of a Snatch High-Pull + Hang Muscle Snatch. Load as deemed fit. Reset on the floor between “complexes” no Touch-and-Go.

2c) Strength/Volume Work – 5 sets of: 3x Power Snatch + Halting Power Snatch

Same as above, this is a total of 3 cycles, so 6 total reps. Drop the bar and reset on the floor between each rep. No Touch-and-Go. Build as heavy as deemed fit.

2d) Strength/Volume Work – Snatch Pull: 5 sets of 3

Rest 2 minutes between sets. Load as heavy as deemed fit. Reset on the floor between each rep.

3) Gymnastics/Skill: 5 sets of 30 seconds Single Arm Handstand or Stink Bug Hold

Rest 60 seconds between sets. Focus on position through your spine and shoulders, work to get yourself as close to neutral as your flexibility allows.

4a) 0:00 – 5:00 – AQAP:

50 D-Ball Over Shoulder

Scale as needed, so you aren’t working longer than 4 minutes

4b) 5:00 – 14:00 – 9 minute Up Ladder:

2 Hang Power Snatch 95/65

2 Bar Facing Burpees

Workout is performed 2+2, 4+4, 6+6, and so on until 9 minutes is up.

4c) 15:00 – 20:00 – AQAP:

50 Strict Handstand Push-ups

Scale as needed. If you don’t have the capacity for this, you can just do it as long as it takes (within reason), get as many as possible in 5 minutes, perform an EMOTM to end, or just pick a different movement.

5) Accessory – 3-4 rounds for Quality:

20 Bent Over Reverse Flyes

10/side Windmills

For the Windmills use a KB, DB, Household Item, or just your bodyweight if you struggle with these from a mobility standpoint

6) Nature Walk: 45 minutes

Get outside and walk, even if it’s not nice out. Put some head phones on, a podcast, a book, or bring your partner.

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