Move: Tuesday, May 19th, 2020
*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
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