*CVCF Gym Update 8/12/20 – HERE

WOD:

1a) 0:00 – 6:00 – Every 1:00 x 6 sets:

Odd – 10 Band Pull-Aparts + 10 Alternating Lunges

Even – (3x) Muscle Clean + Hang Power Clean + Thruster

Athletes in Move warm-up with a PVC pipe, all other programming tracks should use a barbell.

1b) 9:00 – 33:00 – Every 1:00 x 24 sets:

Sets 1-8 (9:00 – 17:00) – 3/side 1/2 Turkish Get Up

Sets 9-16 (17:00 – 25:00) – 5/side Pause Landmine Romanian Deadlift

Sets 17-24 (25:00 – 33:00) 40 second D-Ball Bear Hug Hold or Double Dumbbell/Kettlebell Front Rack Hold

For each piece today work to pick a moderate loading that you can maintain for all 8 sets of each movement. If you underestimate, bring the loading up, but otherwise the goal is to build capacity in these movements/loads by picking an effort you can sustain.

1c) 37:00 – 45:00 – 8 minute AMRAP:

10 Burpees

20 Dumbbell Hang Squat Cleans 25/15

Scale as needed.

Accessory:

2) Secondary Conditioning – “Triple 3” – AQAP:

3000m Row

300 Double-unders

3 mile Run

Have fun!

3) Olympic Lifting – Push Press: 5 @ 70%, 5 @ 75%, 5RM

Warm-up as needed. Rest 2-3 minutes between sets. After the 75%, make one jump to what you think would be a 5RM and go for that set.

4) Gymnastics – Strict Ring Muscle-up: “X” Reps Every 1:00 x 10 sets

Pick an effort you can maintain unbroken for all 10 sets. Scale to an assisted version as needed.

5) Trunk – Alternating Single Leg Strict Toes-to-bar: 6 sets of 12

Rest 90-120 seconds between sets.

6) Posterior Accessory – Sled Drag: 400m @ Bodyweight

Loading should allow you to move for a consistent pace for all 400m. This is not for time, but for quality/activation.

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