Move: Wednesday, May 20th, 2020
*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. 2) Strength/Volume Work – 5 sets of: 10 Push-up on Dumbbells + 20 Alternating Plank Rows + 10 Dumbbell Floor Press Perform these as a super set, there should be no break anywhere, everything should be performed unbroken. Adjust reps as needed based on Dumbbell loading that you have. Rest 2 minutes between sets. 3) Gymnastics – Handstand Walk: 5 sets of 50-100ft If you can’t Handstand Walk work on any facet of getting upside…
Sport: Wednesday, May 20th, 2020
*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….
Power: Wednesday, May 20th, 2020
*CVCF Gym Update – 5/18/20 – HERE **7:00 AM Zoom HERE (Password CVCF) ***Noon Zoom HERE (Password CVCF) WOD: 1a) 0:00 – 17:30 – Every 2:30 x 7 sets: 5 Bench Press @ 70-80% Same weight as last week. Adjust loading slightly up or down based on difficulty of last weeks sets. We’ll be hitting 7 sets next week and then 9 sets again the following week so be mindful of that. 1b) 17:30 – 25:30 – Every 2:00 x 4 sets: 6-8/side Single Arm Bent Over Landmine Row Most of you likely don’t have a landmine on at home. So, take your barbell and put in a corner in the room. Load the one end just as you would with a landmine and perform your Rows. If you’re working with lighter loads you can put on object on the end of the barbell…
Move: Tuesday, May 19th, 2020
*CVCF Gym Update – 5/18/20 – HERE **7:00 AM Zoom HERE (Password CVCF) ***Noon Zoom HERE (Password CVCF) WOD: 1a) Warm-up – Passive: 2 minutes Pancake Stretch 2 minutes Child’s Pose Spend additional time stretching/mobilizing as deemed fit. 1b) Warm-up – Active – 2-3 rounds of: 5 Inchworms 15 Good Mornings 30 second Handstand Hold or Stink Bug Hold For quality, not for time. Spend additional time warming-up as deemed fit. 2) Strength/Volume Work – Every 3:00 x 5 sets: 3 Single Arm Dumbbell Deadlifts + 3 Single Arm Dumbbell High-Pulls + 3 Single Arm Dumbbell Muscle Snatch + 3 Single Arm Dumbbell Hang Power Snatch *Perfrom 1 Complex on each arm to make a set Perform all 12 reps on 1 side as a complex, then all 12 on the other side, and that makes a set. Scale reps up as needed based on loading…
Burn: Tuesday, May 19th, 2020
*CVCF Gym Update – 5/18/20 – HERE **7:00 AM Zoom HERE (Password CVCF) ***Noon Zoom HERE (Password CVCF) WOD: 1a) Warm-up – Passive: 2 minutes Pancake Stretch 2 minutes Child’s Pose Spend additional time stretching/mobilizing as deemed fit. 1b) Warm-up – Active – 2-3 rounds of: 5 Inchworms 15 Good Mornings 30 second Handstand Hold or Stink Bug Hold For quality, not for time. Spend additional time warming-up as deemed fit. 2) Strength/Volume Work – Every 2:00 x 10 sets: 10 Banded Good Mornings 10 Superman Arch-ups Remaining Time Easy-to-Moderate Pace on Machine or Jog Perform the 10 reps of each movement and in the remaining time work on doing low to moderate output active recovery work. 3) Met-con – 10-9-8-7-6-5-4-3-2-1 – AQAP Calories on Machine Burpees Another shorter, higher effort one, get after it. If you’re looking for something a little longer double the calories on…
Categories
- Burn (63)
- Competition (2,333)
- crossfit kids blog (3)
- events (139)
- Move (2,299)
- Power (468)
- Sport (2,961)
- Uncategorized (994)
