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**CVCF Gym Update – 4/26/20 – HERE

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WOD:

1a) Warm-up – Passive:

2 minutes Pancake Hold/Stretch

1-2 minutes/side Couch Stretch

Spend additional time stretching/mobilizing as needed.

1b) Warm-up – Active – 2-3 rounds of:

10 Alternating Squat w/Reach Overhead

5/side Airplanes

For quality/not time. Add additional warm-up/movement prep as needed/desired.

2a) Strength/Volume Work – 5 sets sets: 5/side Single Arm Dumbbell Pause Front Squat

Rest 90-120 seconds between sets. Pause in the bottom of each squat for 3 seconds. Perform all 5 reps on one side, then switch to the other.

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

5/side Single Leg Good Mornings +

5 Sumo Stance Good Mornings

Work your balance and coordination here while focusing on range of motion and activation. Add loading with a Dumbbell or Medball in the Goblet Position, or even just a broomstick to emulate having a barbell. Perform movements as a super set.

3) Met-con – 5 rounds AQAP:

10 Dumbbell Front Squats

20 Dumbbell Deadlifts

Sprinty workout, push the pace and bring the intensity.

4) Accessory – 3 sets of:

10 Hip Thrusts +

20 Alternating Single Leg Tuck Crunch w/Pause

Rest 90-120 seconds between sets. Perform movements as a super set.

5) Secondary Conditioning – 10 sets of: 30 second Hill Sprint/Run

2 minutes Walk between sets. Get after these and push hard.

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

Warm-up

Burn

Move

Sport

WOD Demo + Thoughts