*CVCF Gym Update – 5/10/20 – HERE

**7:00 AM Zoom HERE (Password CVCF)

***Noon Zoom HERE (Password CVCF)

WOD:

1a) Warm-up – Passive:

1-2 minutes/side Quad Smash w/Barbell/Kettlebell/Lax Ball/Foam Roller/Household Item

1-2/minutes/side Dynamic Wrist Stretch Forward and Back

Spend additional time mobilizing/stretching as needed.

1b) Warm-up – Active – 2-3 rounds of:

10 Alternating Standing Quad Stretch

10/side Alternating Plank Shoulder Taps

1 minute Jump Rope or Machine

Spend additional time actively warming up as needed.

2) Strength/Volume Work – Every 2:00 x 10 sets:

20 second Ski/Bike/Run/Row Sprint

10 Alternating Jumping Lunges

5 Burpees

These efforts should be under 60 seconds each. Scale as needed and hit them at a high effort.

3) Gymnastics – 3 sets of: 20 Alternating Wall Facing Handstand Pause Shoulder Taps

Rest 90-120 seconds between sets. Scale to a Stink Bug position if you’re not comfortable getting completely upside down. Hold the pause for 1-2 seconds each rep.

4) Met-con – AQAP:

300m Run/375m Row or Ski/750m C2 Bike/900m Assault Bike

50 Push-ups

100 Sit-ups

Scale as needed. Be methodical with your set size and have a plan so you don’t blow-up on the Push-ups.

5) Secondary Conditioning – Every 5:00 x 5 sets:

400m Run/500m Row or Ski/1000m C2 Bike/1200m Assault Bike

These are meant to be top end efforts. Goal is fastest pace that you can maintain across all 5 sets.

Warm-up

Burn

Move

Sport

EMOTM of the Day:

1) Warm-up – Every 1:00 x 9 sets:

Station 1 – 40 second Front Plank Hold

Station 2 – Squat Hold w/10-20 Alternating Reach Overhead

Station 3 – 10 Superman Arch-ups + 3-5 Burpees

You will be lead through this by the coach as part of the class.

2) 25 sets of :30 ON/:30 OFF:

Sets 1-5 – Cardio, Jump Rope, Box Jumps, High Knees In Place, Mt. Climbers, Plank Jacks, Lateral

Sets 6-10 – Pistols or Single Leg Squats To Couch

Sets 11-15 – DB, KB, BB, Medball, HHI, Deadlifts

Sets 16-20 – Wall Balls

Sets 21-25 – OH Sit-ups with DB, Plate, KB, BB, House Hold Item

Today’s piece is max reps @ each station. Dictate your output by the loading of your movements as well as the pace your perform the movements at. We encourage airing on the lighter side as this should be a volume piece getting lots of reps in, and it will allow you to keep moving. If you have questions regarding scaling please make sure you know them ahead of time, we will also post this in the FB group where you can ask for scaling options.

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