*CVCF Gym Update – 5/24/20 – HERE

**7:00 AM Zoom HERE (Password CVCF)

***Noon Zoom HERE (Password CVCF)

WOD:

1a) Warm-up – Passive:

1-2 minutes/side Samson Stretch

2 minutes Child’s Pose

Spend additional time stretching/mobilizing as needed.

1b) Warm-up – Active – 2-3 rounds of:

10 Lunges

10 Reach For Opposite Foot + Pause

10 Hollow Rocks

Spend additional time warming up as needed.

2a) Strength/Volume Work – 3-5 sets of:

3 Pause Above the Knee Hang Muscle Clean +

3 Jerk Balance

Warm-up as needed. Use this as skill/prep work. Keep the lifts clean and snappy.

2b) Strength/Volume Work – Establish a Heavy Complex for the Day:

Power Clean +

Pause Front Squat +

Push Jerk +

Squat Clean +

Jerk

Establish a heavy complex for the day. Drop the bar and reset on the floor after the Push Jerk. Don’t spend more than 20 minutes on this. Rest as needed between complexes.

3) Gymnastics + Battery – 4 rounds of:

75ft Handstand Walk +

5 Squat Clean + Jerks @ 70-80% of Today’s Heaviest Complex

Handstand Walk should be performed in unbroken increments of 25ft. Scale as needed.

4) Met-con – 21-15-9-15-21 – AQAP:

Burpee “X” Jump Overs

Thrusters 95/65

Have fun. Scale as needed based on Dumbbell loading you have.

5) Accessory – 3-4 sets of:

10 Bird Dog With 3 Second Pause

:45 Second Side Plank Hold

Rest 60-90 seconds between sets.

6) Secondary Conditioning – Walk/Ruck: 60 minutes

Get outside.

Warm-up

Burn

Move

Sport

EMOTM of the Day:

1) Warm-up – Every 1:00 x 9 sets:

Station 1 – 40 seconds Squat Hold w/Reach Overhead

Station 2 – 6-8/side Suit-Case Deadlift

Station 3 – 20 seconds/side Bird Dog Hold

You will be lead through this by the coach as part of the class.

2) Every 1:00 x 20 sets:

Station 1 – 8 Thrusters + 8 Burpees

Station 2 – Cardio Cals or Run 100-150m

Station 3 – 10-20 DB/KB Snatch or House Hold Item Snatch

Station 4 – 15-20 Tuck Crunch With Pause At Top

Station 5 – 12-20 Jumping Lunges with reset in between

4 cycles of this piece today. Pick reps and output that you can maintain for the 4 cycles.

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