*CVCF Gym Update  – 3/19/20 – HERE

**For many of us the simple fact of not driving to and from the gym frees up some time, use this as an opportunity to take care of your body, mobilize a little more, practice some more skills, do some extra accessory work.

WOD:

1a) Warm-up – Passive – For Quality:

2 minutes/side Pec Stretch

2 minutes/side Couch Stretch

Take your time, stretch longer that prescribed if you need it. 

1b) Warm-up – Active – 16 sets of :20 ON/:10 OFF

Odd – Lateral Lunges

Even – Plank Shoulder Taps

Focus on position and quality not volume of reps. Treat the Lunges as active stretch/mobility.

1c) Warm-up – 3 rounds for Quality:

10 Arm Hugs 

10 Arm Twist

10/side Fanny Wackers

For quality, not time.

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

1 Snatch Pull w/Pause @ Top +

1 Pause (3 seconds) Low Hang Power Snatch +

1 Snatch w/Pause in Catch

Each movement has a pause at a specific position, try and hold for 2-3 seconds. Drop the bar and reset on the floor between the Low Hang Power Snatch and the full Snatch from the Floor.

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

1 Clean Pull w/Pause @ Top +

1 Pause (3 seconds) Low Hang Power Clean +

1 Squat Clean Thruster w/Pause in the Bottom

Each movement has a pause at a specific position, try and hold for 2-3 seconds. Drop the bar and reset on the floor between the Low Hang Power Clean and the Squat Clean Thruster from the Floor.

3) Met-con – AQAP:

30 Thrusters

20 Burpee/Burpee-To-Target/Burpee Lateral Jump Over Dumbbell

40 Front Squats

30 Burpee/Burpee-To-Target/Burpee Lateral Jump Over Dumbbell

50 Back Squats

40 Burpee/Burpee-To-Target/Burpee Lateral Jump Over Dumbbell

Have fun, enjoy the opportunity. You pick the barbell loading based on the style of workout you want. Keep it light to go fast and have non-stop work, use more moderate loading if you want the barbell and burpee stimuluses to be more matched.

4a) Accessory – 7 sets for Quality:

6 Deadbugs

10 Alternating Single Leg Good Mornings

For quality, not for time, perform at a conversational pace.

4b) Accessory – 5 sets of: 7 Per/Position Bent Over “YAT”

For quality and activation, not for time.

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