*CVCF Gym Update – 5/24/20 – HERE

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

***Noon Zoom HERE (Password CVCF)

WOD:

1a) Warm-up – Passive:

1-2 minutes/side Lat Stretch

1-2 minutes/side Pec Stretch

Spend additional time stretching/mobilizing as needed.

1b) Warm-up – Active – 2-3 rounds of:

10 Pause Shoulder Plank Taps

10 Lateral Lunge With Pause In Bottom

1 minute Jump Rope

Spend additional time warming-up as needed.

2) Strength/Volume Work – Every 1:30 x 10 sets:

10 Hip Thrusts +

10 Banded Pull-Throughs

For the Hip Thrusts hold for a brief pause at the finish, focus on keeping your spine neutral. For the Pull Throughs focus on maximizing your hamstring stretch and really snapping through like a Swing.

3) Gymnastics – Stink Bug Hold: 5 sets of 30-60 seconds

Rest 60 seconds between sets. Scale up to a full Handstand Hold if this is easy for you.

4) Met-con – 10 rounds AQAP:

10 Calories Ski/Bike/Row or 150m Run

75 Single-unders

Scale as needed. Keep the throttle on and go.

5) Accessory – Supinated Bent Over Row: 3 sets of 20

Rest 90-120 seconds between sets. Perform with Band, Barbell, Dumbbell, Kettlebell, etc.

6) Secondary Conditioning – 20 minute AMRAP:

20 Shoulder Plank Tap, With Pause

1:00 Plank Hold

20 Single Leg Glute Bridge Up With Pause

20 Glute Bridge Up With Pause

10 Deadbug With Pause

100m Walk

Take your time, think of this as a PT conditioning session.

Warm-up

Burn

Move

Sport

WOD Demo + Thoughts

EMOTM of the Day:

1) Warm-up – Every 1:00 x 9 sets:

Station 1 – 10-15 Cuban Presses (Light Loading or None at All)

Station 2 – 5 Squat Thrusts + 10 Goblet Squats

Station 3 – 20 second/side Bird Dog Hold

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

2) 20 sets of 1:00 ON/:30 OFF:

Station 1 – Max Box Jump/Overs, Stair Jumps, or House Hold Item Jump Over

Station 2 – Max Deadlifts

Station 3 – Max Hang Squat Cleans w/Dumbbell (Single or Dual), BB, Medball, or Odd Object

Station 4- 3-5/side Kettlebell, Dumbbell, Barbell, Medball, or Household Item 1/2 Turkish Get-up

Station 5- 10-20 “Pull”

First 3 stations are max reps, hit them hard, there is 30 seconds Rest between rounds, which means on station 4 and there will be additional rest since they are NOT max reps. For the Pulling motion pick something that is appropriate based on your equipment and whether or not you did “Murph” yesterday or not. If you did Pull-ups in Murph yesterday perform some sort of Bent Over or Upright Row motion for Station 5 today. Have fun!

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