*CVCF Gym Update 8/12/20 – HERE

WOD:

1a) 0:00 – 6:00 – Every 1:00 x 6 sets:

Odd – 10 Band Pull-Aparts + 10 Alternating Lunges

Even – (3x) Muscle Clean + Hang Power Clean + Thruster

Athletes in Move warm-up with a PVC pipe, all other programming tracks should use a barbell.

1b) 9:00 – 33:00 – Every 1:00 x 24 sets:

Sets 1-8 (9:00 – 17:00) – Muscle Clean + Hang Muscle Clean + Push Press

Sets 9-16 (17:00 – 25:00) – Power Clean + Hang Power Clean + Push Jerk

Sets 17-24 (25:00 – 33:00) – Squat Clean w/3 second Pause in Catch

Start around 50-60% of your 1RM and build as deemed fit. Focus on skills and position for the first two complexes and then look to push the loading on the final Cleans.

1c) 37:00 – 45:00 – 8 minute AMRAP:

50 Burpee Lateral Bar Hops

Max Squat Clean Thrusters 115/75

Scale as needed.

Accessory:

2) Secondary Conditioning – “Triple 3” – AQAP:

3000m Row

300 Double-unders

3 mile Run

Have fun!

3) Olympic Lifting – Push Press: 5 @ 70%, 5 @ 75%, 5RM

Warm-up as needed. Rest 2-3 minutes between sets. After the 75%, make one jump to what you think would be a 5RM and go for that set.

4) Gymnastics – Strict Ring Muscle-up: “X” Reps Every 1:00 x 10 sets

Pick an effort you can maintain unbroken for all 10 sets. Scale to an assisted version as needed.

5) Trunk – Alternating Single Leg Strict Toes-to-bar: 6 sets of 12

Rest 90-120 seconds between sets.

6) Posterior Accessory – Sled Drag: 400m @ Bodyweight

Loading should allow you to move for a consistent pace for all 400m. This is not for time, but for quality/activation.

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