*CVCF Gym Update 4/6/20 – HERE

WOD:

1a) Warm-up – Passive:

1 minute/side Forearm/Pec Stretch Against Wall

1 minute/side Chest Opener Against Wall

Spend additional time stretching as needed.

1b) Warm-up – Active – 3 rounds of:

10 Midback Opener

10 Household Item “Y” Hold + Squat

For quality, not for time.

2a) Strength/Volume Work – 3 sets of:

10 Scapula Push-ups on Forearms

20 seconds/side Single Leg Romanian Deadlift Hold

Not for time. Rest as needed. For the Romanian Deadlift hold you can perform this with or without weight, and depending on your balance you could stand on something like a pillow to work your balance more.

2b) Strength/Volume Work – 3 sets of:

10 Pause Bent Over Piston Rows

20 Seated Single Arm Dumbbell Press

30 Hollow Rocks

Perform this as a Tri-Set, performing the movements back-to-back-t0-back. Rest 90-120 seconds after each set. Adjust rep schemes up or down to fit the Dumbbell weight you have.

3) Met-con – Every 5:00 x 3 sets:

20 Alternating Single Arm Dumbbell Squat Cleans

20 Push-ups

20/15 Calories Machine or 400m Run

For the Cleans you can go outside of the leg or in between. Alternate hands each rep. Push the pace hard. Scaling volume as needed to have at least 60 seconds of Rest.

4) Accessory – 4 sets for Quality:

5 Sotts Press w/Broomstick/PVC/Barbell

30 second Hollow Hold w/Broomstick/PVC Overhead

Rest as needed between sets.

5) Secondary Conditioning: 60 minute Walk or Ruck

Add a little loading to your walk if you’re looking for some added stimulus.

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

Warm-up

Body

Move

Sport

Snatch EMOTM

WOD Demo