*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 seconds between sets. Focus on position not speed.

4) Met-con – AQAP:

150 Air Squats

50 Burpees

25 Calories Machine

Scale as needed. We’re looking for 7-12 minute time domain.

5) Accessory – 3 rounds for Quality:

20 Hip Thrusts

30 second Household Item/Barbell/Dumbbell Bent Over Hold @ Chest

Move through the 3 rounds at whatever pace is appropriate to focus on quality of movement and positioning.

6) Secondary Conditioning – Run: 45 minutes @ Easy-Moderate

Start getting those legs prepped for running season.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

Warm-up

Body

Move

Sport

Power Strength Demo/Follow-Along

Met-con Demo + Thoughts