*CVCF Gym Update 4/6/20 – HERE

WOD:

1a) Warm-up – Passive:

1 minute/side Forearm/Pec Stretch Against Wall

1 minute/side Chest Opener Against Wall

Spend additional time stretching as needed.

1b) Warm-up – Active – 3 rounds of:

10 Midback Opener

10 Household Item “Y” Hold + Squat

For quality, not for time.

2) Strength/Volume Work – 16 rounds of :40 ON/:20 OFF:

Station 1 – Quad To Alternating Shoot Throughs

Station 2 – Sissy Squats

Station 3 – Lateral Jumps Over Household Item

Station 4 – Banded High-Pulls

Max Reps for each station. For the Sissy Squats and High-Pulls slow these down a little and focus on quality and position. For the other movements push the pace and get yourself breathing.

3) Met-con – Every 5:00 x 3 sets:

20 Odd Object Cleans

20 Push-ups

20/15 Calories Machine or 400m Run

Odd objects could be anything from a bag of Dog Food to a Log, find something that is moderately heavy that you can get up and down from ground to shoulder for multiple reps. Scale reps as needed so you get at least 60 seconds Rest. Push the paces hard and work on your ability to recover and repeat the task.

4) Accessory – 4 sets for Quality:

5 Sotts Press w/Broomstick/PVC/Barbell

30 second Hollow Hold w/Broomstick/PVC Overhead

Rest as needed between sets.

5) Secondary Conditioning: 60 minute Walk or Ruck

Add a little loading to your walk if you’re looking for some added stimulus.

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

Warm-up

Body

Move

Sport

Snatch EMOTM

WOD Demo