*CVCF Gym Update HERE

WOD:

1a) Warm-up – Passive – Mobilize:

2 minutes/side Lat

2 minutes/side Pec

Goal here is to use some sort of mobility tool to work on these areas. If you have a foam roller at home great, if not, try and find some sort of ball, lacrosse, tennis, golf, if you brought a Kettlebell home you can use that. If you can’t find something to mobilize, then work through some basic stretches like a door jam pec and lat stretch.

1b) Warm-up – Active – 6 minute AMRAP for Quality:

2 Inchworm Complex

5 Wall Therapy Squats

1 Inchworm complex consists of…Bend Over, Walk Hands-out, 2 Scapula Push-ups, 2/side Shoulder Taps, 2 Lunge w/Rotation,  2/side Calf Stretch. Remember Wall Therapy Squat, two very simple things, stance never changes from your normal squat stance, elbows stay locked out, if that means you’re 2ft from the Wall than that’s fine, be honest with what your mobility is and allows, start in proper position and have a goal of developing that position instead of letting the key components of the drill go away just to stand closer to the wall.

2) Strength/Volume Work – Every 1:00 x 21 sets:

Sets 1-7 – 10 Bench/Box Crunches + 10 Bench/Box Dips

Sets 8-14 – Bench/Box Star Jumps Max Reps :40 ON/:20 OFF

Sets 15-21 – 7 minute AMRAP – 20 Dumbbell Russian Twists + 20 Alternating Dumbbell Plank Rows

For the first part scale volume as needed to get work finished with 10-15 seconds of Rest. For Part 2 if you can’t do the Star Jumps, just perform normal box jumps. Max reps for 40 seconds, then rest for 20. Last piece is a straight AMRAP, get as many reps as you can in the 7 minutes.

3) Gymnastics/Skill: 5 sets of 30 seconds Handstand or Stink Bug Hold

Rest 60 seconds between sets. Focus on position through your spine and shoulders, work to get yourself as close to neutral as your flexibility allows.

4a) 0:00 – 5:00 – AQAP:

50 Dumbbell Squat Cleans

Scale as needed, so you aren’t working longer than 4 minutes

4b) 5:00 – 14:00 – 9 minute Up Ladder:

2 Single Arm Alternating Dumbbell Hang Power Snatch

4 Lateral Hops Over Dumbbell

Workout is performed 2+4, 4+8, 6+12, 8+16 and so on until 9 minutes is up.

4c) 15:00 – 20:00 – AQAP:

50 Push-ups

Use this as an opportunity to focus on really clean nice Push-ups, whether they be from your knees or a plank.

5) Accessory – 3-4 rounds for Quality:

20 Bent Over Reverse Flyes

10/side Windmills

For the Windmills use a KB, DB, Household Item, or just your bodyweight if you struggle with these from a mobility standpoint

6) Nature Walk: 45 minutes

Get outside and walk, even if it’s not nice out. Put some head phones on, a podcast, a book, or bring your partner.

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