*CVCF Gym Update – 5/18/20 – HERE

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

***Noon Zoom HERE (Password CVCF)

WOD:

1a) Warm-up – Passive:

2 minutes Pancake Stretch

2 minutes Child’s Pose

Spend additional time stretching/mobilizing as deemed fit.

1b) Warm-up – Active – 2-3 rounds of:

5 Inchworms

15 Good Mornings

30 second Handstand Hold or Stink Bug Hold

For quality, not for time. Spend additional time warming-up as deemed fit.

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

10 Banded Good Mornings

10 Superman Arch-ups

Remaining Time Easy-to-Moderate Pace on Machine or Jog

Perform the 10 reps of each movement and in the remaining time work on doing low to moderate output active recovery work.

3) Met-con – 10-9-8-7-6-5-4-3-2-1 – AQAP

Calories on Machine

Burpees

Another shorter, higher effort one, get after it. If you’re looking for something a little longer double the calories on the machine.

4) Secondary Conditioning – Run:

3 x 800m – Rest 2 minutes between intervals

3 x 400m – Rest 1 minute between intervals

Work for consistent efforts/paces on each respective distance.

Warm-up

Burn

Move

Sport

EMOTM of the Day:

1) Warm-up – Every 1:00 x 9 sets:

Station 1 – 30-40 Second Table Top Hold

Station 2 – 40 seconds of Alternating Scorpions

Station 3 – 5 Squat Thrusts + 10 Air Squats

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

2) 36 sets of 1:00 ON/:15 OFF:

Station 1 – Max HSPU, Stink Bugs or Push Ups

Station 2 – 10-15 Overhead Squats w/BB, DB, KB, “X” Item

Station 3 – Max Plank Hold

Station 4 – 10-20 “X” Lunges

Station 5 – Max Burpees

Station 6 – Max Wall Sit

Today’s piece is a mix of allotted work and max repetition work. Each minute of work will have a 15 second transition. Some minutes you will work the entire time, while others, for instance, Station 2, might only be 20 seconds of work which means you’ll have almost a minute of Rest. Static holds the goal is to hold the entire minute, Burpees and Bodyweight Pressing the goal is as many reps as you can get in the minute. Scale movements as needed.

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