Category: Sport

*7:00 AM Zoom HERE (Password CVCF) **Noon Zoom HERE (Password CVCF) WOD: 1a) Warm-up – Passive: 1-2 minutes/side Low Dynamic Samson Stretch 1-2 minutes L-Sit On Wall (Low Back) Spend additional time stretching/mobilizing as needed. 1b) Warm-up – Active – 2-3 rounds of: 1 minute Machine/Run/Skip Rope 10 Alternating Step-ups 20 second Active Bottom of Squat Hold For quality, not for time. Spend additional time warming up as needed. 2) Strength/Volume Work – 4 sets of: 10 Back Squats Warm-up as needed. Start your first set around 60-70% of your 1RM. Build to a heavy set for the day. Rest 2-3 minutes between sets. 3) Gymnastics – 5 sets of: 5-10 “Pull” Reps Work with whatever you have at home. This could be anything from a Towel Row off a Door, Bent Over Barbell Row, Pull-up, Muscle-up, whatever you have access to. Rest 90-120 seconds between sets….

*Power Hour Link HERE (Password CVCF) **CVCF Gym Update – 5/10/20 – HERE WOD: 1a) Warm-up – Passive: 1-2 minutes/side Pigeon Stretch 5/side Lateral Lunge w/20 second Hold in Bottom Spend additional time mobilizing/stretching as needed. 1b) Warm-up – Active – 3 rounds for Quality: 20 Alternating Lunges 30 seconds/side Side Plank Hold 1 minute Machine/Run For quality, not for time, perform at a pace that gets your heart rate up a little and warm. 2) Met-con – “Power Hour” – Every 1:00 x 60 sets: 1 – 10-15 Push Press 2 – 20-30 Russian Kettlebell Swings 3 – 10-16 Front Rack Reverse Lunges 4 – 10-20 Hang Power Cleans 5 – 30-50 Double-unders or 75-100 Single-unders 6 – 40 seconds Plank Up Downs 7 – 6-12 Burpees 8 – 20-30 Hollow Rocks The actual ordering of this workout will be announced live as we…

*CVCF Gym Update – 5/10/20 – HERE **7:00 AM Zoom HERE (Password CVCF) ***Noon Zoom HERE (Password CVCF) WOD: 1a) Warm-up – Passive: 1-2 minutes/side Quad Smash w/Barbell/Kettlebell/Lax Ball/Foam Roller/Household Item 1-2/minutes/side Dynamic Wrist Stretch Forward and Back Spend additional time mobilizing/stretching as needed. 1b) Warm-up – Active – 2-3 rounds of: 10 Alternating Standing Quad Stretch 10/side Alternating Plank Shoulder Taps 1 minute Jump Rope or Machine Spend additional time actively warming up as needed. 2a) Strength/Volume Work – 3-5 sets of: 3 Tall Power Clean 3 Tall Split Jerk Rest 60-90 seconds between sets. Use this as warm-up/skill work. 2b) Strength/Volume Work – Every 2:00 x 5 sets: Clean Pull w/Pause @ Top Low Hang Power Clean Low Hang Clean Jerk Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 3) Gymnastics – 3 sets of: 20 Alternating Wall…

*CVCF Gym Update – 5/10/20 – HERE **7:00 AM Zoom HERE (Password CVCF) ***Noon Zoom HERE (Password CVCF) WOD: 1a) Warm-up – Passive: 1-2 minutes/side Foam Roller/Lax Ball/Household Item Pec Smash 1-2 minutes/side Lat Stretch Against Wall Spend additional time stretching/mobilizing as needed. 1b) Warm-up – Active – 2-3 rounds of: 10 Arm Twists 5/side Worlds Greatest Stretch 10 Tempo Good Mornings For quality, not for time. Spend additional time actively warming up as needed. 2a) Strength/Volume Work – 4 sets of: 3/side Split Snatch Behind the Neck Strict Press Rest 90-120 seconds between sets. Perform in your Jerk grip. Build as heavy as deemed fit. 2b) Strength/Volume Work – 4 sets of: 3 Halting Push Jerk w/Pause in Catch + Negative Rest 90-120 seconds between sets. Hold the bottom of the Dip for 2-3 seconds, hold the catch position for 1-2 second, finish the rep…