Author: Jade

*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 – Behind the Neck Split Stance Strict Press: 5 sets…

*CVCF Gym Update HERE WOD: 1a) Warm-up – Passive – Mobilize: 2 minutes/side Lat 2 minutes/side Pec Goal here is to use some sort of mobility tool to work on these areas. If you have a foam roller at home great, if not, try and find some sort of ball, lacrosse, tennis, golf, if you brought a Kettlebell home you can use that. If you can’t find something to mobilize, then work through some basic stretches like a door jam pec and lat stretch. 1b) Warm-up – Active – 6 minute AMRAP for Quality: 2 Inchworm Complex 5 Wall Therapy Squats 1 Inchworm complex consists of…Bend Over, Walk Hands-out, 2 Scapula Push-ups, 2/side Shoulder Taps, 2 Lunge w/Rotation,  2/side Calf Stretch. Remember Wall Therapy Squat, two very simple things, stance never changes from your normal squat stance, elbows stay locked out, if that means you’re…