*CVCF Gym Update – 5/24/20 – HERE

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

***9:00 AM Zoom HERE (Password CVCF)

WOD:

1a) Warm-up – Passive:

1-2 minutes/side Couch Stretch

2 minutes Pancake Stretch

Spend additional time stretching and mobilizing as needed.

1b) Warm-up – Active – 2-3 rounds of:

10 Scapula Push Ups

15 Glute Bridge Up With Pause At Top

20 Alternating Calf Stretch 200m Run

For quality, not for time. Spend additional time warming as needed.

2) Met-con – “Murph” – AQAP:

1 mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1 mile Run

You must start and end with a mile run. Traditionally the “meat” of the workout is performed as 20 rounds of “Cindy” 5 Pull-ups, 10 Push-ups, 15 Air Squats, but we encourage you to partition however you’d like. For those who have not had access to a Pull-up bar or who have not been doing minimal upper body pulling oriented work, PLEASE don’t go to a track with a Pull-up bar or your buddies place and perform this as written, not the wisest decision. If you haven’t had access to a pull-up bar and/or haven’t been doing much upper body pulling we suggest you perform the workout as 100 Push-ups, 200 Abmat Sit-ups, 300 Air Squats, or if you want it to be more difficult, perform it as 100 V-Ups, 200 Push-ups, 300 Air Squats. Regardless of what you do, have fun, work hard, and be thankful you CAN do this.

4) Accessory – Stretch: 10-20 minutes

Spend some time working on all of the tight spots in your body.

5) Secondary Conditioning: 20-60 minute Walk

Get those legs flushed out.

EMOTM of the Day:

1) Warm-up – Every 1:00 x 9 sets:

Station 1 – 40 second Cardio (Run, Machine, Jumping Jacks, Jump Rope)

Station 2 – 5 Pull-ups + 10 Push-ups + 15 Air Squats (scale to 4/8/12, or 3/6/9 as needed, V-Up sub for Pull-up)

Station 3 – 40 second Table Hold

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

2) Every 1:00 x 25 sets:

Minutes 1-10

Odd – 6-10 Cals Cardio/50m-100m Run + 10 “x” Goblet Squats

Even – 20-40 Double Unders/ 50 Single Unders + 10 “X” Ground To Overhead

Minutes 11-20

Odd – 8-16 Single Arm DB Devils Press or 10-20 Squat Thrusts

Even – Wall Sit Hold (add weight if possible) 45 Seconds

Minutes 21-25

Odd – :20 Second Per Side, Side Plank Hold

Even – 10-20 Single Leg V-Ups

Goblet Squats and Ground-to-Overhead can be done with Dumbbell, Kettlebell, Medball, Plate, Sandbag, Household Item. If you don’t have a Jump Rope you can do Tuck Jumps, Jumping Jacks, High Knees, Pogos, etc. Scale movements and reps accordingly so you can maintain your efforts through the course of the piece. Yes, there are only two sets of V-Ups at the end.

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