*CVCF Gym Update 4/13/20 HERE

WOD:

1a) Warm-up – Passive:

2 minutes/side Lat Stretch on Wall

2 minutes/side Pec Stretch on Wall

Spend additional time stretching as needed.

1b) Warm-up – Active – 2-3 rounds of:

10 IYW

5/side Worlds Greatest Stretch

20 Reverse Flyes

Take your time and focus on position and activation.

2) Strength/Volume Work – 3 rounds of:

30 second Handstand Hold

15 DB Push Press

30 second Handstand Hold

10 DB Push Press

30 second Handstand Hold

5 DB Push Press

Rest 2 minutes between sets. Scale the volume on the Push Press as needed based on loading you have. Goal stimulus is that you are performing the Push Press unbroken.

3) Met-con – 4 rounds of:

10 Dumbbell Front Squats

100m Run

20 Dumbbell Front Rack Box Step-Overs

200m Run

Rest 2 minutes between intervals. Perform these at sprint efforts. 

4a) Accessory – 1/2 Turkish Get-up: 5 sets of 3/side

Rest 60-90 seconds between sets. Perform all reps on 1 side before switching to the other.

4b) Accessory – 5 rounds of:

20 Dumbbell Skull Crushers

15 Prone Snow Angels

For quality, not for time, focus on positions and activation.

5) Secondary Conditioning – AQAP:

3k Run/Ski/Row or 5k Bike

50 Burpees

2k Run/Ski/Row or 4k Bike

50 Burpees

1k  Run/Ski/Row or 3k Bike

Scale as needed. Have fun and grind it out.

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

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

Warm-up

Body

Move

Sport