*CVCF Gym Update 4/13/20 HERE

WOD:

1a) Warm-up – Passive:

2 minutes/side Dynamic Samson

2 minutes Saddle

Spend additional time stretching as needed.

1b) Warm-up – Active – 3 rounds of:

10 Quad Stretch

10 Arm Hugs

10 Toe Ups

10 Plank Taps

Take your time and do additional work as needed to get warm.

2) Strength/Volume Work – 5 sets of:

6/side Pistols Negatives +

6/side Jumping Lunges +

30 seconds Goblet Squat Hold +

6 Shrimp Squats

Perform movements back-to-back as a superset. Rest 90-120 seconds between sets. Pistols are done just as the negative, stand-up from the bottom with both feet.

3) Gymnastics – 3 sets of:

10 Bird Dog Plank +

20 Hollow Rocks +

:30 Second S/A HS Hold (Box, Bench, Couch or Wall)

Perform movements back-to-back as a superset. Rest 90-120 seconds between sets.

4) Met-con – AQAP:

50 Single Arm Dumbbell Thrusters

40 Alternating Dumbbell Power Snatch

30/side Renegade Rows

EMOTM 20 Double-unders or 40 Single-unders

Workout starts with the Jump Rope. In the remaining time in the minute get as many reps in on the Thruster. At the next minute immediately go back to your jump rope and continue in this pattern until the workout is completed. Scale the volume/movements as needed. For the Thrusters switch arms every 5 reps. Renegade Rows are 60 total reps.

5) Accessory – 5 rounds of:

10 Per Side Fire Hydrants

20 Straight Leg Kick Backs

For quality, not for time.

6) Secondary Conditioning – Every 2:00 x 10 sets: 200m Run/250m Row or Ski/ 500m C2 Bike/600m Assault Bike

This is meant to be done as a running workout, but if you can’t run opt for a machine. Work for consistent, hard efforts.

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

Warm-up

Body

Move

Sport