*CVCF Gym Update – 5/4/20 – HERE

WOD:

1a) 0:00 – 7:30 – Every 2:30 x 3 sets: 5 Deadlift @ 70-80%

Reference the last 4 week cycle for loading. Look to add 5-10% from what you did the last 4 weeks, based on the difficulty of your sets. If you never struggled with your sets through the last 4 weeks, add closer to 10%, if you had sets you were barely making, then make a less aggressive jump. We’ll be doing the same cycle format for two more 4 week blocks, so we will be working to a week 4 of 9 sets of 5 at this weight. Remember weight stays fixed for all sets and all 4 weeks. Each week we’ll drop accessory work and focus more on the barbell work as we did the last 4 weeks. Make sure these are done as set Dead on the floor.

1b) 7:30 – 15:30 – Every 2:00 x 4 sets: 10 Stiff Leg Deadlifts

Keep the loading light, these can leave you wrecked the following day. Perform with a STIFF LEG, that means knee locked out, not a Romanian Deadlift where the knee is soft. Range of motion will not be a ton if you don’t have a lot of Hamstring flexibility.

1c) 15:30 – 21:30 – Every 2:00 x 3 sets: 8/side Single Leg Good Morning

Focus on balance and position over loading. Perform all 8 reps on 1 side before switching to the other.

1d) 21:30 – 25:30 – 4 minute AMRAP: 

20 Banded Pull Throughs or Russian Swings

10 Lying Hamstring Curls

For the Hamstring Curls use your socks on a smooth surface, concrete, wood floor, if you have furniture sliders use those.

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

Warm-up

Burn

Move

Sport

WOD Demo