Author: Jade

*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. 2a) Strength/Volume Work – Every 2:00 x 3-5 sets: 2 Snatch Hang High Pulls + 2 Hang Squat Snatch + 2 Snatch Balances Use this as warm-up and positional work. Work light and keep things snappy and get your positions dialed. 2b) Strength/Volume Work – 5 sets of: 1.1 Snatch Rest 2-3 minutes between sets. All reps full Squat. Establish a Heavy Double with a drop and reset between reps for the day. 3) Met-con –…

*7:00 AM Zoom HERE (Password CVCF) **Noon Zoom HERE (Password CVCF) WOD: 1a) Warm-up – Passive: 1-2 minutes/side Low Dynamic Samson Stretch 1-2 minutes L-Sit On Wall (Low Back) Spend additional time stretching/mobilizing as needed. 1b) Warm-up – Active – 2-3 rounds of: 1 minute Machine/Run/Skip Rope 10 Alternating Step-ups 20 second Active Bottom of Squat Hold For quality, not for time. Spend additional time warming up as needed. 2) Strength/Volume Work – 4 sets of: 10 Back Squats Warm-up as needed. Start your first set around 60-70% of your 1RM. Build to a heavy set for the day. Rest 2-3 minutes between sets. 3) Gymnastics – 5 sets of: 5-10 “Pull” Reps Work with whatever you have at home. This could be anything from a Towel Row off a Door, Bent Over Barbell Row, Pull-up, Muscle-up, whatever you have access to. Rest 90-120 seconds between sets….