Power: Friday, April 17th, 2020
*CVCF Gym Update 4/13/20 HERE WOD: 1a) 0:00 – 15:00 – Deadlift – Every 3:00 x 5 sets: 7 Reps @ 60-70% Use the same loading as last week, adjust slightly as needed if you over or underestimated your abilities. Loading should be moderately difficult. Set the bar Dead on the floor each rep. 1b) 15:00 – 21:00 – Pendlay Row – Every 2:00 x 3 sets: 10 Reps Reference last cycle of training for loading when we focused on the Pendlay Row. Set the bar Dead on the floor for each rep. 1c) 21:00 – 27:00 – Staggered Stance Good Morning – Every 2:00 x 3 sets: 10 Reps/side Focus on position over loading. Stagger should be about a foot’s length, think heel-to-toe. Perform all 10 reps on one side before switching to the other. For results post detailed weights, reps, times, thoughts, etc….
Burn: Friday, April 17th, 2020
*CVCF Gym Update 4/13/20 HERE WOD: 1a) Warm-up – Passive: 2 minutes/side Dynamic Samson 2 minutes Saddle Spend additional time stretching as needed. 1b) Warm-up – Active – 3 rounds of: 10 Quad Stretch 10 Arm Hugs 10 Toe Ups 10 Plank Taps Take your time and do additional work as needed to get warm. 2) Strength/Volume Work – 6 sets of: 20 Glute Bridge (On Couch) + 20 Glute Bridge Hold (On Couch) + Alternating March + 10 S/L Banded Step ups (On Couch) + 10 Per Side, S/L V-ups Perform movements back-to-back as a superset. Rest 90-120 seconds between sets. 3) Gymnastics – 3 sets of: 10 Bird Dog Plank + 20 Hollow Rocks + :30 Second S/A HS Hold (Box, Bench, Couch or Wall) Perform movements back-to-back as a superset. Rest 90-120 seconds between sets. 4) Met-con – AQAP: 50 Household Item Single Arm Thrusters…
Move: Friday, April 17th, 2020
*CVCF Gym Update 4/13/20 HERE WOD: 1a) Warm-up – Passive: 2 minutes/side Dynamic Samson 2 minutes Saddle Spend additional time stretching as needed. 1b) Warm-up – Active – 3 rounds of: 10 Quad Stretch 10 Arm Hugs 10 Toe Ups 10 Plank Taps Take your time and do additional work as needed to get warm. 2) Strength/Volume Work – 5 sets of: 6/side Pistols Negatives + 6/side Jumping Lunges + 30 seconds Goblet Squat Hold + 6 Shrimp Squats Perform movements back-to-back as a superset. Rest 90-120 seconds between sets. Pistols are done just as the negative, stand-up from the bottom with both feet. 3) Gymnastics – 3 sets of: 10 Bird Dog Plank + 20 Hollow Rocks + :30 Second S/A HS Hold (Box, Bench, Couch or Wall) Perform movements back-to-back as a superset. Rest 90-120 seconds between sets. 4) Met-con – AQAP: 50 Single Arm Dumbbell…
Sport: Friday, April 17th, 2020
*CVCF Gym Update 4/13/20 HERE WOD: 1a) Warm-up – Passive: 2 minutes/side Dynamic Samson 2 minutes Saddle Spend additional time stretching as needed. 1b) Warm-up – Active – 3 rounds of: 10 Quad Stretch 10 Arm Hugs 10 Toe Ups 10 Plank Taps Take your time and do additional work as needed to get warm. 2a) Strength/Volume Work – Every 2:00 x 10 sets: Power Clean + Front Squat + Split Jerk Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2b) Strength/Volume Work – 3 sets of: 5-8 Clean Pull w/Pause @ Top Rest 2-3 minutes between sets. Use choose the rep range based on what you’re after with the Clean Pull. Hold the top for 1 second on each rep. Reset on the floor between reps, no Touch-and-Go. 3) Gymnastics – 3 sets of: 10 Bird Dog Plank +…
Sport: Wednesday, April 15th, 2020
*CVCF Gym Update 4/13/20 HERE WOD: 1a) Warm-up – Passive: 2 minutes/side Lat Stretch on Wall 2 minutes/side Pec Stretch on Wall Spend additional time stretching as needed. 1b) Warm-up – Active – 2-3 rounds of: 10 IYW 5/side Worlds Greatest Stretch 20 Reverse Flyes Take your time and focus on position and activation. 2) Strength/Volume Work – 3 rounds of: 30 second Handstand Hold 7 Push Press 30 second Handstand Hold 5 Push Press 30 second Handstand Hold 3 Push Press Rest 2 minutes between sets. Stimulus of the Push Press is that it is performed unbroken, with minimal transition times back and forth between the Push Press and Handstand Hold. Build loading each set as deemed fit. 3) Met-con – 4 rounds of: 10 D-Ball Bear Squats 100m Run 20 D-Ball Bear Box/Couch Step-Overs 200m Run Rest 2 minutes between intervals. Perform these at sprint…
Categories
- Burn (63)
- Competition (2,333)
- crossfit kids blog (3)
- events (139)
- Move (2,299)
- Power (468)
- Sport (2,961)
- Uncategorized (994)
