Author: Jade

*CVCF Gym Update 4/6/20 – HERE WOD: 1a) Warm-up – Passive: 2 minutes/side Elevated Pigeon Stretch Spend additional time stretching as needed. 1b) Warm-up – Active – 2-3 rounds of: 10 Alternating Lateral Lunges 10/side Side Plank Dips 10/side Single Leg Glute Bridge-ups Take your time, focus on quality of movement and activation, not speed. Add additional warm-up as needed. 2) Strength/Volume Work – Ever 5:00 x 4 sets: 50 Walking or Alternating Lunges 20 Abmat Sit-ups 200m Run Scale as needed so you have at least 1 minute of rest. Goal here is to work on your pacing, don’t approached these as full effort intervals/met-con, try and hit them at a pace you can maintain for all 4 sets. Goal is that all 4 sets are within 5 seconds of each other. 3) Gymnastics – Wall Facing Shoulder Taps: 3 sets of 20 w/Pause Rest 90-120…

*Gym Updates and Thoughts 3/30/20 HERE WOD: 1a) Warm-up – Passive: 2 minutes/side Lat Stretch Against Wall 2 minutes Pancake Stretch Spend additional time stretching as needed. 1b) Warm-up – Active – 5 minute AMRAP for Quality: 10 Alternating Wide Lunge + Rotation Overhead 30 Jumping Jacks Take your time with the Lunge movement to open-up tight positions as needed. 2) Strength/Volume Work – Every 2:00 x 5 sets: 20 Reverse Plank + March 20 Frog Glute Bridge-ups 20 Household Item Hold + Lunge Adjust reps up or down as needed to fit time domain. 3) Gymnastics Work – 5 sets of: 1/4-1/2 S/L Hold x 20 seconds/side Rest 60-90 seconds between sets. 4) Met-con – 12 minute AMRAP: 20 Squat Thrusts 20 Sit Ups 20 Per Side Stair Toe Touches 20 MT. Climbers – Criss Cross Scale as needed. 5) Accessory Work – 3 rounds of: 10 Alternating…