*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.

2) Strength/Volume Work – Every 3:00 x 5 sets:

3 Single Arm Dumbbell Hang Muscle Clean +

3 Single Arm Dumbbell Hang Squat Clean +

3 Single Arm Dumbbell Pause Front Squat +

3 Single Arm Dumbbell Split Jerk

Perform all 12 reps as a complex on one arm, then switch to the other side. That makes a set. Adjust reps up or down as needed based on loading of Dumbbell(s) you have.

3) Gymnastics – Hollow-to-Superman Transitions: 5 sets of 10-15 reps

Starting in the Hollow Position, roll to Superman, then roll back to Hollow, that makes a rep. Rest 60-90 seconds between sets.

4) Met-con – 21-15-9-15-21 – AQAP:

Burpee Box Jump Overs

Dumbbell Thrusters

Have fun. Scale as needed based on Dumbbell loading you have.

5) Accessory – 3-4 sets of:

10 Bird Dog With 3 Second Pause

:45 Second Side Plank Hold

Rest 60-90 seconds between sets.

6) Secondary Conditioning – Walk/Ruck: 60 minutes

Get outside.

Warm-up

Burn

Move

Sport

EMOTM of the Day:

1) Warm-up – Every 1:00 x 9 sets:

Station 1 – 40 seconds Squat Hold w/Reach Overhead

Station 2 – 6-8/side Suit-Case Deadlift

Station 3 – 20 seconds/side Bird Dog Hold

You will be lead through this by the coach as part of the class.

2) Every 1:00 x 20 sets:

Station 1 – 8 Thrusters + 8 Burpees

Station 2 – Cardio Cals or Run 100-150m

Station 3 – 10-20 DB/KB Snatch or House Hold Item Snatch

Station 4 – 15-20 Tuck Crunch With Pause At Top

Station 5 – 12-20 Jumping Lunges with reset in between

4 cycles of this piece today. Pick reps and output that you can maintain for the 4 cycles.

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