*CVCF Gym Update 4/6/20 – HERE

WOD:

1a) Warm-up – Passive:

1 minute/side Forearm/Pec Stretch Against Wall

1 minute/side Chest Opener Against Wall

Spend additional time stretching as needed.

1b) Warm-up – Active – 3 rounds of:

10 Midback Opener

10 Household Item “Y” Hold + Squat

For quality, not for time.

2a) Strength/Volume Work – Every 2:00 x 5 sets:

1 Hi-Hang Power Snatch +

1 Top of the Knee Power Snatch +

1 Low Hang Power Snatch

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit, but hold to positions.

2b) Strength/Volume Work – Every 1:00 x 10 sets:

1 Power Snatch +

5 Strict Handstand Push-ups

Start the Snatch around 70% and build as deemed fit. If you’re strong at HSPU’s keep the reps fixed and build to a deficit, if you’re not good at them, scale volume of reps as needed.

3) Met-con – Every 5:00 x 3 sets:

20 Squat Cleans 95/65

20 Push-ups

20/15 Calories Machine or 400m Run

For the Cleans you can go outside of the leg or in between. Alternate hands each rep. Push the pace hard. Scaling volume as needed to have at least 60 seconds of Rest.

4) Accessory – 4 sets for Quality:

5 Sotts Press w/Broomstick/PVC/Barbell

30 second Hollow Hold w/Plate Overhead

Rest as needed between sets.

5) Secondary Conditioning: 60 minute Walk or Ruck

Add a little loading to your walk if you’re looking for some added stimulus.

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

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

Warm-up

Body

Move

Sport

Snatch EMOTM

WOD Demo