CVCF Gym Update – 5/29/20
Happy Friday Everyone! As many of you undoubtedly know, the Governor has given us the go ahead to open starting June 1st. While we are super excited for this, we will not be opening this coming Monday, mainly because we need to get equipment from all of you. We’re super thankful that we haven’t been placed under any extreme restrictions, which will allow us to have a somewhat normal business, less than other states, and more than others, so we really can’t complain. As we do move forward we first please ask you all to bare with us. Like many of you who have had your jobs re-modeled we have dealt with the same as well as trying to manage the crisis of actually owning a business and being responsible for our own and others income, health, wellness, etc. While I feel like…
Power: Friday, May 29th, 2020
*CVCF Gym Update – 5/24/20 – HERE **7:00 AM Zoom HERE (Password CVCF) ***Noon Zoom HERE (Password CVCF) WOD: 1) Deadlifts: 5 Reps Every 2:30 x 9 sets @ 70-80% Last week. Dropping the reps next week. Set the bar dead on the floor each rep. Warm-up Burn Move Sport EMOTM of the Day: 1) Warm-up – Every 1:00 x 9 sets: Station 1 – 40 seconds Squat Hold w/Reach Overhead Station 2 – 6-8/side Suit-Case Deadlift Station 3 – 20 seconds/side Bird Dog Hold You will be lead through this by the coach as part of the class. 2) Every 1:00 x 20 sets: Station 1 – 8 Thrusters + 8 Burpees Station 2 – Cardio Cals or Run 100-150m Station 3 – 10-20 DB/KB Snatch or House Hold Item Snatch Station 4 – 15-20 Tuck Crunch With Pause At Top Station 5…
Burn: Friday, May 29th, 2020
*CVCF Gym Update – 5/24/20 – HERE **7:00 AM Zoom HERE (Password CVCF) ***Noon Zoom HERE (Password CVCF) WOD: 1a) Warm-up – Passive: 1-2 minutes/side Samson Stretch 2 minutes Child’s Pose Spend additional time stretching/mobilizing as needed. 1b) Warm-up – Active – 2-3 rounds of: 10 Lunges 10 Reach For Opposite Foot + Pause 10 Hollow Rocks Spend additional time warming up as needed. 2) Strength/Volume Work – Every 3:00 x 5 sets: 5/side Banded RNT Reverse Lunge + 10 Banded Squats + 15 Banded Good Mornings + 20 Superman Arch-ups Perform these as a superset moving from one movement right to the next. Rest after all 4 movements are done. Scale reps as needed. 3) Gymnastics – Pistol Squat: 10 minutes Practice Use this time to work on the movement if you have the strength, you could also work on your mobility or balance as well,…
Sport: Friday, May 29th, 2020
*CVCF Gym Update – 5/24/20 – HERE **7:00 AM Zoom HERE (Password CVCF) ***Noon Zoom HERE (Password CVCF) WOD: 1a) Warm-up – Passive: 1-2 minutes/side Samson Stretch 2 minutes Child’s Pose Spend additional time stretching/mobilizing as needed. 1b) Warm-up – Active – 2-3 rounds of: 10 Lunges 10 Reach For Opposite Foot + Pause 10 Hollow Rocks Spend additional time warming up as needed. 2a) Strength/Volume Work – 3-5 sets of: 3 Pause Above the Knee Hang Muscle Clean + 3 Jerk Balance Warm-up as needed. Use this as skill/prep work. Keep the lifts clean and snappy. 2b) Strength/Volume Work – Establish a Heavy Complex for the Day: Power Clean + Pause Front Squat + Push Jerk + Squat Clean + Jerk Establish a heavy complex for the day. Drop the bar and reset on the floor after the Push Jerk. Don’t spend more than 20…
Move: Friday, May 29th, 2020
*CVCF Gym Update – 5/24/20 – HERE **7:00 AM Zoom HERE (Password CVCF) ***Noon Zoom HERE (Password CVCF) WOD: 1a) Warm-up – Passive: 1-2 minutes/side Samson Stretch 2 minutes Child’s Pose Spend additional time stretching/mobilizing as needed. 1b) Warm-up – Active – 2-3 rounds of: 10 Lunges 10 Reach For Opposite Foot + Pause 10 Hollow Rocks Spend additional time warming up as needed. 2) Strength/Volume Work – Every 3:00 x 5 sets: 3 Single Arm Dumbbell Hang Muscle Clean + 3 Single Arm Dumbbell Hang Squat Clean + 3 Single Arm Dumbbell Pause Front Squat + 3 Single Arm Dumbbell Split Jerk Perform all 12 reps as a complex on one arm, then switch to the other side. That makes a set. Adjust reps up or down as needed based on loading of Dumbbell(s) you have. 3) Gymnastics – Hollow-to-Superman Transitions: 5 sets of 10-15 reps…
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