*CVCF Gym Update – 5/18/20 – HERE

**7:00 AM Zoom HERE (Password CVCF)

***Noon Zoom HERE (Password CVCF)

WOD:

1a) Warm-up – Passive:

2 minutes Pancake Stretch

2 minutes Child’s Pose

Spend additional time stretching/mobilizing as deemed fit.

1b) Warm-up – Active – 2-3 rounds of:

5 Inchworms

15 Good Mornings

30 second Handstand Hold or Stink Bug Hold

For quality, not for time. Spend additional time warming-up as deemed fit.

2) Strength/Volume Work – Every 3:00 x 5 sets:

3 Single Arm Dumbbell Deadlifts +

3 Single Arm Dumbbell High-Pulls +

3 Single Arm Dumbbell Muscle Snatch +

3 Single Arm Dumbbell Hang Power Snatch

*Perfrom 1 Complex on each arm to make a set

Perform all 12 reps on 1 side as a complex, then all 12 on the other side, and that makes a set. Scale reps up as needed based on loading of the Dumbbell(s) you have.

3) Met-con – 10-9-8-7-6-5-4-3-2-1 – AQAP

Dumbbell Power Clean

Stink Bug

Another shorter, higher effort one, get after it. If you’re looking for something a little longer double the reps on the Power Clean

4) Secondary Conditioning – Run:

3 x 800m – Rest 2 minutes between intervals

3 x 400m – Rest 1 minute between intervals

Work for consistent efforts/paces on each respective distance.

Warm-up

Burn

Move

Sport

EMOTM of the Day:

1) Warm-up – Every 1:00 x 9 sets:

Station 1 – 30-40 Second Table Top Hold

Station 2 – 40 seconds of Alternating Scorpions

Station 3 – 5 Squat Thrusts + 10 Air Squats

You will be lead through this by the coach as part of the class.

2) 36 sets of 1:00 ON/:15 OFF:

Station 1 – Max HSPU, Stink Bugs or Push Ups

Station 2 – 10-15 Overhead Squats w/BB, DB, KB, “X” Item

Station 3 – Max Plank Hold

Station 4 – 10-20 “X” Lunges

Station 5 – Max Burpees

Station 6 – Max Wall Sit

Today’s piece is a mix of allotted work and max repetition work. Each minute of work will have a 15 second transition. Some minutes you will work the entire time, while others, for instance, Station 2, might only be 20 seconds of work which means you’ll have almost a minute of Rest. Static holds the goal is to hold the entire minute, Burpees and Bodyweight Pressing the goal is as many reps as you can get in the minute. Scale movements as needed.

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