Sport: Tuesday, May 26th, 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 Lat Stretch 1-2 minutes/side Pec Stretch Spend additional time stretching/mobilizing as needed. 1b) Warm-up – Active – 2-3 rounds of: 10 Pause Shoulder Plank Taps 10 Lateral Lunge With Pause In Bottom 1 minute Jump Rope Spend additional time warming-up as needed. 2a) Strength/Volume Work – Above the Knee Pause Muscle Snatch: 3-5 sets of 5 Use this as warm-up Positional work. Load to the top of the Knee and Halt for a second or two before opening to perform the Muscle Snatch. Rest 90-120 seconds between sets. 2b) Strength/Volume Work – Establish a Heavy Double Complex for the Day: Power Snatch + Pause Overhead Squat + Squat Snatch w/Pause In Catch Warm-up as needed. Pause in the bottom of the…
Move: Tuesday, May 26th, 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 Lat Stretch 1-2 minutes/side Pec Stretch Spend additional time stretching/mobilizing as needed. 1b) Warm-up – Active – 2-3 rounds of: 10 Pause Shoulder Plank Taps 10 Lateral Lunge With Pause In Bottom 1 minute Jump Rope Spend additional time warming-up as needed. 2) Strength/Volume Work – Every 3:00 x 5 sets: 3 Single Arm Dumbbell Hang Muscle Snatch + 3 Single Arm Dumbbell Hang Power Snatch + 3 Single Arm Dumbbell Snatch Drop + 3 Single Arm Dumbbell Overhead Squat Performed as a complex. Scale reps up as needed based on loading you have. Perform 1 complex on each arm to make a set. 3) Gymnastics – Handstand Push-up Negatives: 5 sets of 5 Rest 60 seconds between sets. Scale as needed….
Burn: Tuesday, May 26th, 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 Lat Stretch 1-2 minutes/side Pec Stretch Spend additional time stretching/mobilizing as needed. 1b) Warm-up – Active – 2-3 rounds of: 10 Pause Shoulder Plank Taps 10 Lateral Lunge With Pause In Bottom 1 minute Jump Rope Spend additional time warming-up as needed. 2) Strength/Volume Work – Every 1:30 x 10 sets: 10 Hip Thrusts + 10 Banded Pull-Throughs For the Hip Thrusts hold for a brief pause at the finish, focus on keeping your spine neutral. For the Pull Throughs focus on maximizing your hamstring stretch and really snapping through like a Swing. 3) Gymnastics – Stink Bug Hold: 5 sets of 30-60 seconds Rest 60 seconds between sets. Scale up to a full Handstand Hold if this is easy for you….
Power: Tuesday, May 26th, 2020
*CVCF Gym Update – 5/24/20 – HERE **7:00 AM Zoom HERE (Password CVCF) ***Noon Zoom HERE (Password CVCF) WOD: 1) Back Squat: 5 Reps Every 2:30 x 9 sets @ 70-80% Last week. Dropping the reps next week. Flush those legs out from “Murph” 🙂 Warm-up Burn Move Sport WOD Demo + Thoughts EMOTM of the Day: 1) Warm-up – Every 1:00 x 9 sets: Station 1 – 10-15 Cuban Presses (Light Loading or None at All) Station 2 – 5 Squat Thrusts + 10 Goblet Squats Station 3 – 20 second/side Bird Dog Hold You will be lead through this by the coach as part of the class. 2) 20 sets of 1:00 ON/:30 OFF: Station 1 – Max Box Jump/Overs, Stair Jumps, or House Hold Item Jump Over Station 2 – Max Deadlifts Station 3 – Max Hang Squat Cleans w/Dumbbell (Single or Dual),…
Monday, May 25th, 2020
*CVCF Gym Update – 5/24/20 – HERE **7:00 AM Zoom HERE (Password CVCF) ***9:00 AM Zoom HERE (Password CVCF) WOD: 1a) Warm-up – Passive: 1-2 minutes/side Couch Stretch 2 minutes Pancake Stretch Spend additional time stretching and mobilizing as needed. 1b) Warm-up – Active – 2-3 rounds of: 10 Scapula Push Ups 15 Glute Bridge Up With Pause At Top 20 Alternating Calf Stretch 200m Run For quality, not for time. Spend additional time warming as needed. 2) Met-con – “Murph” – AQAP: 1 mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 mile Run You must start and end with a mile run. Traditionally the “meat” of the workout is performed as 20 rounds of “Cindy” 5 Pull-ups, 10 Push-ups, 15 Air Squats, but we encourage you to partition however you’d like. For those who have not had access to a Pull-up bar…
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