*CVCF Gym Update – 5/4/20 – HERE

WOD:

1a) Warm-up – Passive:

1-2 minutes/side Lateral Lunge Hold

2-3 minutes Lying Hands Behind Back

Spend additional time stretching/mobilizing as needed.

1b) Warm-up – Active – 3 rounds of:

30 second Squat Hold

10 Snow Angels

Take your time on the Snow Angels.

2) Strength/Volume Work – 2 rounds for Max Reps @ Quality Pace:

2 Minutes Max Goblet Squats

2 Minutes Max Burpees

2 Minutes Max DB Farmers Walking Lunges

2 Minutes Max Double Unders/Mountain Climbers

2 Minutes Walk

Use this as an opportunity to accumulate some volume in movements, but perform them at paces where you are really hitting great range of motion, and focusing on position and efficiency in the movements.

3) Gymnastics – 3 rounds for Quality:

1 minute Wall Facing Handstand Hold

30 seconds/side Bottom of Pistol Hold

Rest as needed between movements/rounds. Goal is for holds to be unbroken for the desired time.

4) Met-con – Every 4:00 x 5 sets:

30/25 Calories Machine or 400m Run

10 Dumbbell Facing Burpees

10 Dumbbel Power Cleans

Scale as needed, looking for a minimum of 30 seconds rest on each round. Work for consistent hard efforts. Scale reps up or down on the Power Cleans based on the loading you have.

5) Secondary Conditioning – 10 rounds – Bike/Run/Ski/Row:

20 seconds Sprint

1 minute 40 seconds Active Recovery

Hit the sprints as hard as you can, don’t work for consistency in the efforts.

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

Warm-up

Burn

Move

Sport

WOD Demo