Author: Jade

WOD: 1a) Warm-up – Passive: 1 minute/side Lateral Lunge Hold 1 minute Hands Behind Back Wall Lat Stretch 1 minute Table Top Hold Take your time working into positions and spend more time as needed in any of the positions. 1b) Warm-up – Active – 3 rounds of: 10/side Alternating Quad Stretch 10/side Alternating Scorpions 10 Tuck Crunches Focus on positions and quality of movement, not speed. 2a) Strength/Volume/Rep Work – 10 minute AMRAP: 30 second Active Squat Hold w/Dumbbell in Goblet Position 10 Single Leg Glute Bridge-ups w/Pause 10 Hollow Rocks Focus on positions, holds, and activation throughout the movements. 2b) Strength/Volume/Rep Work – 5 sets of: 10 Dumbbell Suit-Case Deadlifts Left 50ft Dumbbell Suit-Case Farmers Carry Left 10 Dumbbell Suit-Case Deadlifts Right 50ft Dumbbell Suit-Case Farmers Carry Right Rest 2 minutes between sets. Perform this as an unbroken complex. Especially if you don’t have…

*CVCF Gym Update 3/23/20 HERE WOD: 1a) Warm-up – Passive: 1 minute 90 to 90 Rotations 1 minute Cat/Cow 1 minute/side Quad Thoracic Rotations Spend more time stretching as needed, if you’ve got specific tight areas spend some time addressing them. 1b) Warm-up – Active – 5 rounds of :40 ON/:20 OFF: Prone Snow Angels Squat-Stand-Squat-Stand Max reps for quality, not for speed. Use this to get positions and muscle warmed-up. 2a) Strength/Accessory Work – 3 rounds for Quality: 5/Position Quad YAT 10 Donkey Kick Backs 10 Prone Shoulder Row + External Rotation on Table w/Household Item Not a rush to get through these. Focus on position and activation of these movements and take your time with them, making them as difficult as possible by adjusting speed of the movement based on your abilities. 2b) Strength/Accessory Work – 5 sets of: 10 Tempo (2.1.0) Dumbbell Bench Press…