Competition: Saturday, December 19th, 2020
WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 3-5 Inchworm w/Scapula Push Up + Shoulder Plank Tap + Calf Stretch Station 2 – 5/side Single Leg Romanian Deadlift Station 3 – 10 Hollow Rocks + 10 Good Mornings w/Bodyweight Take your time and get your positions opened up and your posterior chain warm and firing for the workout. 1b) 14:00 – 45:00 – 7 rounds AQAP: 300m Row/Ski or 600m C2 Bike or 750m Assault Bike 20 Alternating Pistols 15 Hang Power Cleans 135/95 10 Strict Handstand Push-ups Scale as needed. Accessory: 2) Monostructural Conditioning – Assault Bike: A – 50 Calorie Easy Warm-up B – Every 2:00 x 10 sets – 10 second Max Effort Sprint C – 50 Calories Easy Cool-down Rest as needed between parts. For Part B record total calories peak wattage for each interval. 3) Secondary…
Power: Saturday, December 19th, 2020
WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 3-5 Inchworm w/Scapula Push Up + Shoulder Plank Tap + Calf Stretch Station 2 – 5/side Single Leg Romanian Deadlift Station 3 – 10 Hollow Rocks + 10 Good Mornings w/Bodyweight Take your time and get your positions opened up and your posterior chain warm and firing for the workout. 1b) 14:00 – 45:00 – 7 rounds AQAP: 300m Row/Ski or 600m C2 Bike or 750m Assault Bike 25 Air Squats 15 Hang Power Cleans 65/45 10 Strict Press 65/45 Scale as needed. Accessory: 2) Monostructural Conditioning – Assault Bike: A – 50 Calorie Easy Warm-up B – Every 2:00 x 10 sets – 10 second Max Effort Sprint C – 50 Calories Easy Cool-down Rest as needed between parts. For Part B record total calories peak wattage for each interval. 3) Secondary…
CVCF Gym Update – 12/18/2020
We hope everyone is having a fabulous day and enjoying that beautiful sunshine despite the chilly weather. We wanted to get a few notes, updates, etc. out to everyone with the Holiday’s fast approaching and a New Year coming to us. So here we go… Covid & the Holidays Unfortunately we have to put this at the top of the list. With the Holiday’s coming we want to just send a friendly reminder about the Covid guidelines/protocols we’ve asked people to follow to help ensure us the best possibility of staying open. It seems our state as a whole did a great job over Thanksgiving, as I believe at this point in time, no large outbreaks have been traced back to large Thanksgiving gatherings, and as a State we haven’t seen a large increase in cases the last 7 days. We would greatly…
Sport: Friday, December 18th, 2020
WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 40 seconds Single-unders Station 2 – 5 Scapula Pull-ups + 10 Medball Squats Station 3 – 5 Snatch Grip Deadlift + 5 Hang Power Snatch Athletes in Move/Power use a PVC Pipe for warm-up, Sport/Comp use a Barbell. 1b) 11:00 – 18:00 – Every 1:00 x 7 sets: Sets 1-3 (11:00 – 14:00) – Muscle Snatch + Hang Power Snatch Sets 4-7 (14:00 – 18:00) – Power Snatch + Snatch Use this as a quick warm-up into your conditioning piece which includes some heavier, battery style lifts today. Focus on clean positions and get yourself prepped for the workout. 1c) 21:00 – 45:00 – Every 6:00 x 4 sets: Sets 1 + 3 – AQAP: 75 Double-unders + …
Move: Friday, December 18th, 2020
WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 40 seconds Single-unders Station 2 – 5 Scapula Pull-ups + 10 Medball Squats Station 3 – 5 Snatch Grip Deadlift + 5 Hang Power Snatch Athletes in Move/Power use a PVC Pipe for warm-up, Sport/Comp use a Barbell. 1b) 11:00 – 18:00 – Every 1:00 x 7 sets: 12 Lateral Medball Lunges Start light, and use assistance as needed. Goal for this movement pattern is first the range of motion and position, don’t worry about the loading or reps, focus on that first. Alternate legs each rep. 1c) 21:00 – 45:00 – Every 6:00 x 4 sets: Sets 1 + 3 – AQAP: 100 Jumping Jack Single-Unders + 30 Knees-up + …
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