Category: Sport

*CVCF Gym Update 4/13/20 HERE WOD: 1a) Warm-up – Passive: 1-2 minutes/side Lax Ball/Foam Roller/Household Item Lat Roll 1-2 minutes/side Lax Ball/Foam Roller/Household Item Calf Roll Spend additional time stretching/mobilizing as needed. 1b) Warm-up – Active – 4 rounds of: 3 Inchworm + 5 Scapula Push-ups 10 Bird Dogs For quality, not for time. 2a) Strength/Volume Work – 4 sets of: 3 Snatch Grip Behind the Neck Strict Press Warm-up as needed. Rest 60-90 seconds between sets. Build as heavy as deemed fit. 2b) Strength/Volume Work – 5 sets of: 3 Snatch Grip Behind the Neck Push Press + 2 Overhead Squats Rest 90-120 seconds between sets. Build as heavy as deemed fit. 2c) Battery/Barbell Cycling Work – AQAP: 21 Hang Squat Snatch 95/65 21 Box or Other Object Jump Overs 15 Hang Squat Snatch 135/95 15 Box or Other Object Jump Overs 9 Hang Squat Snatch…

WOD: 1a) Warm-up – Passive: 2 minutes/side Couch Stretch 2 minutes/side Low Samson Stretch Spend additional time stretching as needed. 1b) Warm-up – Active – 3 rounds of: 1 minute Machine/Jump Rope/High-Knees 5 Wall Therapy Squats 30 second Active Squat Hold Warm-up pace, focus on positions and activation. 2a) Strength/Volume Work – Every 2:00 x 10 sets: 5 Front or Back Squats You choose the movement pattern based on loading you have. Add Tempo or Pauses as desired based on loading you have as well as what area of the Squat you may want to personally work on. 2b) Strength/Volume Work – 5 sets of: 10 Alternating Zercher Deficit Reverse Lunge + 45 second Low Plank Hold + 10 Back Rack Split Squat w/Pause @ Bottom Rest 2 minutes between sets. For the Split Squats perform 5 reps on 1 side, and then switch to the…

*CVCF Gym Update 4/6/20 – HERE WOD: 1a) Warm-up – Passive: 2 minutes/side Half Pankcake Low Back-Side Stretch 2 minutes Childs Pose Spend additional time stretching as needed. 1b) Warm-up – Active – 4 rounds of: 1 minute Jump Rope or High-Knees 10 Deadbug Take your time and focus on position and activation. 2) Strength/Volume Work – Deadlift: 5 sets of 5-10 Reps Rest 2-3 minutes between sets. Reference loading from last week and try and work a little heavier…if you’re maxed on weight, add 1-2 reps from last weeks sets. 3) Gymnastics – Push-up Complex – 3 sets of: 1 Push-up + 1/side Plank Shoulder Tap 2 Push-ups + 2/side Plank Shoulder Tap 3 Push-ups + 3/side Plank Shoulder Tap 4 Push-ups + 4/side Plank Shoulder Tap 5 Push-ups + 5/side Plank Shoulder Tap Rest 2-3 minutes between sets. This is meant to be done as…

*CVCF Gym Update 4/6/20 – HERE WOD: 1a) Warm-up – Passive: 2 minutes/side Elevated Pigeon Stretch Spend additional time stretching as needed. 1b) Warm-up – Active – 2-3 rounds of: 10 Alternating Lateral Lunges 10/side Side Plank Dips 10/side Single Leg Glute Bridge-ups Take your time, focus on quality of movement and activation, not speed. Add additional warm-up as needed. 2a) Strength/Volume Work – Ever 2:00 x 5 sets: 1 High-Hang Power Clean 1 Top of the Knee Power Clean 1 Low Hang Power Clean 1 Split Jerk Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2b) Strength/Volume Work – 5 sets: 1.1 Clean and Jerk This is a Clean and Jerk double with a drop and reset. Take 5-10 seconds between lifts. Rest 2-3 minutes between sets. Build as heavy as deemed fit. 3) Gymnastics – Wall Facing…

*Gym Updates and Thoughts 3/30/20 HERE WOD: 1a) Warm-up – Passive: 2 minutes/side Lat Stretch Against Wall 2 minutes Pancake Stretch Spend additional time stretching as needed. 1b) Warm-up – Active – 5 minute AMRAP for Quality: 10 Alternating Wide Lunge + Rotation Overhead 30 Jumping Jacks Take your time with the Lunge movement to open-up tight positions as needed. 2) Strength/Volume Work – Bench Press or Floor Press: 4 sets of 3 x 3-Stop Reps Rest 2 minutes between sets. Each rep pause 1/2 way down, at the chest (not resting), 1/2 way up, then press out to finish the rep, that makes one rep, continue the rest of your reps in the same manner. Each pause should be for 1-2 seconds. 3) Gymnastics Work – 5 sets of: 10 Tempo (2.2.2) Pistol Squats Rest as needed. Focus on quality of movement. Use assistance/scaling as needed….