*CVCF Gym Update 4/6/20 – HERE

WOD:

1a) Warm-up – Passive:

2 minutes/side Elevated Pigeon Stretch

Spend additional time stretching as needed.

1b) Warm-up – Active – 2-3 rounds of:

10 Alternating Lateral Lunges

10/side Side Plank Dips

10/side Single Leg Glute Bridge-ups

Take your time, focus on quality of movement and activation, not speed. Add additional warm-up as needed.

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

1 High-Hang Power Clean

1 Top of the Knee Power Clean

1 Low Hang Power Clean

1 Split Jerk

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

2b) Strength/Volume Work – 5 sets: 1.1 Clean and Jerk

This is a Clean and Jerk double with a drop and reset. Take 5-10 seconds between lifts. Rest 2-3 minutes between sets. Build as heavy as deemed fit.

3) Gymnastics – Wall Facing Shoulder Taps: 3 sets of 20 w/Pause

Rest 90-120 seconds between sets. Focus on position not speed.

4) Met-con – AQAP:

75 Front Squats 115/75

50 Bar Facing Burpees

25 Shoulder-to-Overhead 115/75

Scale as needed. We’re looking for 7-12 minute time domain.

5) Accessory – 3 rounds for Quality:

20 Hip Thrusts

30 second Household Item/Barbell/Dumbbell Bent Over Hold @ Chest

Move through the 3 rounds at whatever pace is appropriate to focus on quality of movement and positioning.

6) Secondary Conditioning – Run: 45 minutes @ Easy-Moderate

Start getting those legs prepped for running season.

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

Warm-up

Body

Move

Sport

Power Strength Demo/Follow-Along

Met-con Demo + Thoughts