*CVCF Gym Update 8/12/20 – HERE

WOD:

1a) 0:00 – 8:00 – 8 minute AMRAP:

5 Scapula Pull-ups

10 Hollow Rocks

15 Banded Face Pulls

100m Run or 30 seconds Machine

Get some blood flowing and your heart rate up.

1b) 12:00 – 45:00 – 10 rounds AQAP:

10 Knees-up

10 D-Ball Over the Shoulder

200m Run

Athletes working outside will perform Tuck Crunches in place of the Knees-up.

Accessory:

2) Secondary Conditioning – AQAP: 25-50-75-100 Calories

You pick the machine. Rest 3 minutes between sets. Hard efforts.

3a) Olympic Lifting – Every 1:00 x 4 sets: Power Snatch + Snatch + Overhead Squat

1 set @ 65%

1 set @ 70%

1 set @ 75%

1 set @ 80%

5-10 minutes to hit a Max Set for the Day

Warm-up as needed. Drop and reset between the two Snatches.

3b) Olympic Lifting – Every 2:00 x 4 sets: Power Clean + Clean + Jerk

1 set @ 65%

1 set @ 70%

1 set @ 75%

1 set @ 80%

5-10 minutes to hit a Max Set for the Day

Warm-up as needed. Drop and reset between the two Cleans.

4) Gymnastics – Handstand Walk: “X” Distance Every 1:00 x 10 sets

Goal if you’re proficient is to pick distances you can hit unbroken, with an emphasis on a shorter distance but moving fast.

5) Trunk – Rolling V-Ups: 4 sets of 16

Rest 90-120 seconds between sets. Alternate directions each rep.

6) Posterior Accessory – Single Arm Dumbbell Row: 5 sets of 5/side

Rest 90-120 seconds between sets. Heavy as possible.

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