*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 – 4 rounds of:

10 Dumbbell Hang Clean Right

30 second Dumbbell Overhead Hold Right

10 Dumbbell Hang Clean Left

30 second Dumbbell Overhead Left

Rest 2 minutes between sets. Scale reps/time up or down as needed based on loading you have.

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 1 unbroken series. If this is easy add loading on your back, or add more reps.

4) Met-con – 20 minute AMRAP:

400m Run/500m Row or Ski/1000m C2 Bike/1200m Assault Bike

20 Wall Balls

10/side Dumbbell or Kettlebell Snatch

Scale as needed. Goal is steady state, quick transitions and keep yourself moving. Perform the Snatches all one arm, then all the other.

5) Accessory – 3 rounds for Quality:

30 seconds Palms Up “X” Hold – Lateral

30 seconds Rest

30 seconds Palms Up “X” Hold – Forward

30 seconds Rest

No rest between rounds. Use any item that is fitting for “X.”

6) Secondary Conditiong – Every 6:00 x 4 sets: 800m Run @ 80%

Work for consistent efforts and pacing.

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

Warm-up

Body

Move

Sport