*CVCF Gym Update – 5/10/20 – HERE

**7:00 AM Zoom HERE (Password CVCF)

***Noon Zoom HERE (Password CVCF)

WOD:

1a) 0:00 – 12:30 – Every 2:30 x 5 sets: 5 Back Squats @ 70-80%

Same weight as last week. Adjust loading slightly up or down based on difficulty of last weeks sets. We’ll be hitting 7 sets next week and then 9 sets again the following week so be mindful of that.

1b) 12:30 – 20:30 – Every 2:00 x 4 sets: 5/side Front Rack Bulgarian Split Squat

Load as deemed with and with the object of your choice, Barbell, Dumbbell(s), Kettlebell(s), D-Ball, etc.

1c) 20:30 – 24:30 – 4 minute AMRAP: 

5 Wall Therapy Squats

5/side Goblet Curtsey Lunges

5 High Box Jumps

Focus on quality of movement, not speed. For the Box Jumps really focus on getting as much extension as possible, and jumping as high as possible regardless of the height of your box.

Warm-up

Burn

Move

Sport

EMOTM of the Day:

1) Warm-up – Every 1:00 x 9 sets:

Station 1 – 5 Inchworm + Push-up

Station 2 – 40 seconds of Alternating Lunge w/2-3 second Samson Stretch Hold

Station 3 – 5-10 Wall Therapy Squats

For quality, not for reps.

2) Every 3:00 x 9 sets:

Station 1 – 20-40 Burpees

Station 2 – 20 DB/KB/BB Snatches + 20 DB/KB/BB/Medball Reverse Lunges

Station 3 – 40 Air Squats + 20 DB/KB/BB/Medball/Band Deadlifts

As always, these reps might not be perfect for everyone’s ability/loading options they have. Please scale reps down, or in some cases up as needed based on abilities, objects you have to work with, and of course the desired output/intensity you’re personally looking for…it doesn’t always have to be crushing. We want you having a minimum of 30 seconds Rest at each station.

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