*We’re Opening…HERE’s the Deets

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

***Noon Zoom HERE (Password CVCF)

****There will be no Move Programming today, sub accordingly based on gear in the Sport programming

WOD:

1a) Warm-up – Passive:

1-2 minutes/side Couch Stretch

2 minutes Pancake Stretch

Spend additional time stretching/mobilizing as needed.

1b) Warm-up – Active – 2-3 rounds of:

1:00 Jumping Jacks

10 Scapula Push Ups

10 Squat Stand Squat

Spend additional time warming up as needed.

2) Strength/Battery – AQAP:

120 Calories Machine

Every 10 Calories Perform 2 Squat Snatch

Goal stimulus is to start the Snatch at a loading that allows you to increase the loading every set.

3) Met-con – “Open 15.5” – 27-21-15-9 – AQAP:

Calories Rowed

Thrusters 95/65

Scale as needed.

4) Accessory – 5 sets of: 8 Tempo Snatch Romanian Deadlifts (3.1.3)

20 Hip Thrust (Off Couch) +

10/side Tempo (2.2.2) Bulgarian Split Squats +

1:00 Plank Hold

Rest 90-120 seconds between sets. Focus on quality of movement, not speed. Perform movements as a Superset back-to-back-t0-back.

5) Secondary Conditioning: 30 minute Walk

Get outside.

Body

Sport Strength/Battery

Sport Met-con

EMOTM of the Day:

1) Warm-up – Every 1:00 x 9 sets:

Station 1 – 20 Plank Shoulder Taps

Station 2 – 10 -15 Lateral Lunge With Pause

Station 3 – 20 Bodyweight Good Mornings

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

2) 5 rounds of 3:00 ON/1:00 OFF:

5 Burpees

10 Deadlifts Household Item (or weights if you have your own)

100m Run or 30 seconds Cardio

Perform this as a pick-up where you left off when you re-start each interval.

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