*CVCF Gym Update 4/13/20 HERE

WOD:

1a) Warm-up – Passive:

1-2 minutes/side Lax Ball/Foam Roller/Household Item Lat Roll

1-2 minutes/side Lax Ball/Foam Roller/Household Item Calf Roll

Spend additional time stretching/mobilizing as needed.

1b) Warm-up – Active – 4 rounds of:

3 Inchworm + 5 Scapula Push-ups

10 Bird Dogs

For quality, not for time.

2a) Strength/Volume Work – Every 1:30 x 4 sets:

10 Banded Strict Press @ Tempo (0.3.3)

Hold to your tempo. Adjust reps as needed based on the band tension you have.

2b) Strength/Volume Work – 3 sets of:

20 Straight Leg Bicycles +

:30 High Plank Shoulder Taps +

20 Straight Leg Bicycles +

:30 Low/Medium Plank Shoulder Taps

Rest 60 seconds between sets. Perform movements back-t0-back as a superset.

3) Gymnastics – Chair/Box/Bar/Ring Dips: 6 sets of 3 x 2-Stop

Rest 90-120 seconds between sets. Add additional load as needed. Hold the top position for 3 seconds, go to the bottom and hold for 3 second, then press to the top and repeat for 2 more reps.

4a) Met-con – 3 rounds of – 3 minute AMRAP – 1 minute Rest:

200m Run/250m Row or Ski/500m C2 Bike/600m AB/100 Double Unders

40 MT. Climbers

Max Strict HSPU/Stink Bugs

No rest between Part A and Part B aside from the 1 minute rest after the 3rd round. Scale volume as needed so you get at least 30 seconds on the Max Reps movement.

4b) Met-con – 3 rounds of – 3 minute AMRAP – 1 minute Rest:

200m Run/250m Row or Ski/500m C2 Bike/600m AB/100 Double Unders

15 Bent Over Pause/Tempo Banded Rows

Max Reps Air Squats

Push it hard and have fun. Scale as needed. Part 4 should be a total of 6 rounds of 3:oo ON/1:00 OFF.

5) Accessory – 3 sets of:

15 Banded/KB/BB Single Leg Good Morning +

15 Standing Single Arm Banded Lateral Raises

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other for each movement.

6) Secondary Conditioning – 30 minute AMRAP – Run or Machine:

200m Run/250m Row or Ski/500m C2 Bike/600m AB @ Easy > Moderate

200m Run/250m Row or Ski/500m C2 Bike/600m AB @ Moderate > Hard

Smooth and steady pacing, try to “space out” and get in the zone.

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

Warm-up

Body

Move

Sport

Met-con + Thoughts