*CVCF Gym Update – 5/18/20 – HERE

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

***Noon Zoom HERE (Password CVCF)

WOD:

1a) Warm-up – Passive:

1-2 minutes/side Armless Prayer Stretch

1-2 minutes/side Chest Opener On Wall (Arms Extended)

Spend additional time stretching/mobilizing as needed.

1b) Warm-up – Active – 2-3 rounds of:

10 Scapula Push-ups

15 Glute Bridge-ups

1 minute Machine/Jog/Jump Rope

Spend additional time warming up as needed. For quality, not for time.

2a) Strength/Volume Work – Every 1:00 x 10 sets: 3 Sumo Speed Deadlifts

Perform these at around 50% of your 1RM. If you have access to bands for accommodating resistance, add them accordingly. Keep the weight fixed across all sets. Set the bar Dead on the floor each rep.

2b) Strength/Volume Work – Every 1:00 x 7 sets: 2 Split Jerk w/Pause in Catch

This is meant to be lighter loading, skill oriented work. Hold the catch/split position for 2 seconds on each rep before recovering. Build as heavy as deemed fit while keep the lifts clean and snappy.

3) Gymnastics – Handstand Walk: 5 sets of 50-100ft

If you can’t Handstand Walk work on any facet of getting upside down.

4) Met-con – 4 rounds of:

200m Run

10 Deadlifts 225/155

5 Front Squats 225/155

Rest 2 minutes between intervals. Treat these as sprint efforts, get after it and go hard. Scale loading as deemed fit.

5) Accessory – Push Press: 100 Reps

Take your time. Rest as needed. Focus on quality reps, good positioning, and solid lockout overhead. Perform with the empty barbell.

6) Secondary Conditioning – Every 4:00 x 4 sets:

2 minutes Machine or Run

100ft Odd Object Carry

10 Burpees

Work for consistent paces/output. Find something that is odd and difficult to carry, something out of the norm.

Warm-up

Burn

Move

Sport

EMOTM of the Day:

1) Warm-up – Every 1:00 x 9 sets:

Station 1 – 40 seconds Machine/Jog in Place/Jump Rope

Station 2 – 5/side Alternating Dynamic Samson Stretch + 5 Air Squats

Station 3 – 5-10 Good Mornings + 5-10 Scap Pull-ups or Scapular Retractions for your Pull Movement

You will be lead through this by the coach as part of the class.

2) Every 1:00 x 20 sets:

Station 1 – 100-200m Run or Cardio

Station 2 – 10 Front Squats + 10 Deadlifts

Station 3 – “X” Turkish Get Up x 1-2/side

Station 4 – 10-20 “Upper Body Pull”

Station 5 – 5-8 x 4 MT Climbers + Vertical Jump

All pieces today are fixed output. Goal is to pick reps/loads that you can maintain for each movement for the 4 cycles. Going shorter after two longer sessions the last two days. This would be an opportunity to push some higher volume/difficulty of movements knowing that you only have to hit each one for four sets.

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