Category: Sport

*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 Samson Stretch 2 minutes Child’s Pose Spend additional time stretching/mobilizing as needed. 1b) Warm-up – Active – 2-3 rounds of: 10 Lunges 10 Reach For Opposite Foot + Pause 10 Hollow Rocks Spend additional time warming up as needed. 2a) Strength/Volume Work – 3-5 sets of: 3 Pause Above the Knee Hang Muscle Clean + 3 Jerk Balance Warm-up as needed. Use this as skill/prep work. Keep the lifts clean and snappy. 2b) Strength/Volume Work – Establish a Heavy Complex for the Day: Power Clean + Pause Front Squat + Push Jerk + Squat Clean + Jerk Establish a heavy complex for the day. Drop the bar and reset on the floor after the Push Jerk. Don’t spend more than 20…

*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 Wrist Stretch 2 minutes Active Squat Hold Spend additional time stretching/mobilizing as needed. 1b) Warm-up – Active – 2-3 rounds of: 10 Alternating Scorpions 10 Squat Thrust 10 Alternating Toe-Ups Spend additional time warming up as needed. 2a) Strength/Volume Work – Barbell Z-Press: 3 sets of 8-12 reps @ Tempo (2-1-0) Rest 2-3 minutes between sets. Warm-up as needed. Build as heavy as deemed fit. 2b) Strength/Volume Work – Establish a Heavy Complex for the Day: 1 Push Press + 1 Push Jerk + 1 Split Jerk Warm-up as needed. Don’t spend more than 20 minutes working on this. If you have access to a rack feel free to perform from a rack. 3) Met-con – AQAP: 30 “x” Step Overs 30…

*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. 2a) Strength/Volume Work – Above the Knee Pause Muscle Snatch: 3-5 sets of 5 Use this as warm-up Positional work. Load to the top of the Knee and Halt for a second or two before opening to perform the Muscle Snatch. Rest 90-120 seconds between sets. 2b) Strength/Volume Work – Establish a Heavy Double Complex for the Day: Power Snatch + Pause Overhead Squat + Squat Snatch w/Pause In Catch Warm-up as needed. Pause in the bottom of the…