*CVCF Gym Update 4/13/20 HERE

WOD:

1a) Warm-up – Passive:

1-2 minutes/side Lax Ball/Foam Roller/Household Item Lat Roll

1-2 minutes/side Lax Ball/Foam Roller/Household Item Calf Roll

Spend additional time stretching/mobilizing as needed.

1b) Warm-up – Active – 4 rounds of:

3 Inchworm + 5 Scapula Push-ups

10 Bird Dogs

For quality, not for time.

2) Strength/Volume Work – For Quality – 10-12-14-16-18:

Single Arm Dumbbell Bench Press

Single Arm Dumbbell Row

Single Arm Dumbbell Squat

Perform the prescribed reps on each side for each movement. Work through this at an “active strength” pace, getting through this as quick as you can but with a focus on position and quality of movement…you should be breathing, but this isn’t a Met-con.

3) Gymnastics – Chair/Box/Bar/Ring Dips: 6 sets of 3 x 2-Stop

Rest 90-120 seconds between sets. Add additional load as needed. Hold the top position for 3 seconds, go to the bottom and hold for 3 second, then press to the top and repeat for 2 more reps.

4) Met-con – 3 rounds of – 3 rounds AQAP:

30 Alternating Single Leg V-Ups

100ft/side Single Arm Dumbbell Farmers Carry

30 Sit-ups

100ft/side Single Arm Dumbbell Front Rack Carry

10/side Single Arm Dumbbell Power Clean

Scale as needed. Have fun.

5) Accessory – 3 sets of:

15 Banded/KB/BB Single Leg Good Morning +

15 Standing Single Arm Banded Lateral Raises

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other for each movement.

6) Secondary Conditioning – 30 minute AMRAP – Run or Machine:

200m Run/250m Row or Ski/500m C2 Bike/600m AB @ Easy > Moderate

200m Run/250m Row or Ski/500m C2 Bike/600m AB @ Moderate > Hard

Smooth and steady pacing, try to “space out” and get in the zone.

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

Warm-up

Body

Move

Sport

Met-con + Thoughts