Author: Jade

*CVCF Gym Update – 5/4/20 – HERE WOD: 1a) Warm-up – Passive: 1-2 minutes/side Lateral Lunge Hold 2-3 minutes Lying Hands Behind Back Spend additional time stretching/mobilizing as needed. 1b) Warm-up – Active – 3 rounds of: 30 second Squat Hold 10 Snow Angels Take your time on the Snow Angels. 2) Strength/Volume Work – 2 rounds for Max Reps @ Quality Pace: 2 Minutes Max Air Squats 2 Minutes Max Burpees 2 Minutes Max Walking Lunges 2 Minutes Max Double Unders/Mountain Climbers 2 Minutes Walk Use this as an opportunity to accumulate some volume in movements, but perform them at paces where you are really hitting great range of motion, and focusing on position and efficiency in the movements. 3) Gymnastics – 3 rounds for Quality: 1 minute Wall Facing Handstand Hold 30 seconds/side Bottom of Pistol Hold Rest as needed between movements/rounds. Goal is for…

*Zoom Power Hour Link HERE (Password CVCF) **CVCF Gym Update – 5/4/20 – HERE WOD: 1a) Warm-up – Passive: 2 minutes 90-to-90 Rotations 2 minutes Cat/Cow Spend additional time stretching/mobilizing as needed. 1b) Warm-up – Active – 2-3 rounds of: 1 minute Jump Rope or Carido Machine/Run 10 Alternating Curtsey Lunges 1 minute “Y” Hold For quality, not for time. 2) Strength/Volume Work – Every 3:00 x 5 sets: 5-10 Inchworm + Push-up 20 Z-Press w/Band or Household Item 30 Alternating Low Step-ups Scale volume as needed, this should be pretty steady state using most of the 3 minute window. 3) Met-con – 20 minute AMRAP: 21 Calories Machine or 300m Run 150 Double-unders or 300 Single-unders 15 Calories Machine or 200m Run 100 Double-unders or 200 Single-unders 9 Calories Machine or 100m Run 50 Double-unders or 100 Single-unders 18 Push-ups 200m Run 30 Push-ups 200m Run…