*CVCF Gym Update 4/13/20 HERE

WOD:

1a) Warm-up – Passive:

2 minutes/side Dynamic Samson

2 minutes Saddle

Spend additional time stretching as needed.

1b) Warm-up – Active – 3 rounds of:

10 Quad Stretch

10 Arm Hugs

10 Toe Ups

10 Plank Taps

Take your time and do additional work as needed to get warm.

2a) Strength/Volume Work – Every 2:00 x 10 sets:

Power Clean +

Front Squat +

Split Jerk

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

2b) Strength/Volume Work – 3 sets of: 5-8 Clean Pull w/Pause @ Top

Rest 2-3 minutes between sets. Use choose the rep range based on what you’re after with the Clean Pull. Hold the top for 1 second on each rep. Reset on the floor between reps, no Touch-and-Go.

3) Gymnastics – 3 sets of:

10 Bird Dog Plank +

20 Hollow Rocks +

:30 Second S/A HS Hold (Box, Bench, Couch or Wall)

Perform movements back-to-back as a superset. Rest 90-120 seconds between sets.

4) Met-con – AQAP:

50 Thrusters 75/55

40 D-Ball Over the Shoulder

30 Power Snatch 75/55

EMOTM 20 Double-unders or 40 Single-unders

Workout starts with the Jump Rope. In the remaining time in the minute get as many reps in on the Thruster. At the next minute immediately go back to your jump rope and continue in this pattern until the workout is completed. Scale the volume/movements as needed. 

5) Accessory – 4 rounds of:

10 Pendlay Rows +

10 Hip Thrusts

Rest 90-120 seconds between sets. Load as heavy as deemed fit.

6) Secondary Conditioning – Every 2:00 x 10 sets: 200m Run/250m Row or Ski/ 500m C2 Bike/600m Assault Bike

This is meant to be done as a running workout, but if you can’t run opt for a machine. Work for consistent, hard efforts.

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

Warm-up

Body

Move

Sport