*CVCF Gym Update – 5/4/20 – HERE

WOD:

1a) Warm-up – Passive:

1-2 minutes/side Lateral Lunge Hold

2-3 minutes Lying Hands Behind Back

Spend additional time stretching/mobilizing as needed.

1b) Warm-up – Active – 3 rounds of:

30 second Squat Hold

10 Snow Angels

Take your time on the Snow Angels.

2a) Strength/Volume Work – Every 1:00 x 12 sets:

Odd – 5-10 Strict Handstand Push-ups

Even – 1 Muscle Clean + 1 Hang Muscle Clean + 1 Tempo (3.1.3) Front Squat

Use this as warm-up for the heavier complex. Pick reps for the HSPU that you can perform unbroken…build to a deficit if that’s something you can do. Load moderately on the barbell.

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

1 Halt At Knee Power Clean +

1 Hang Power Clean +

1 Halt At Knee Clean +

1 Thruster

Establish a heavy set for the day. You choose the number of sets and how much rest. Don’t spend more than 20 minutes on this.

3) Gymnastics – 3 rounds for Quality:

1 minute Wall Facing Handstand Hold

30 seconds/side Bottom of Pistol Hold

Rest as needed between movements/rounds. Goal is for holds to be unbroken for the desired time.

4) Met-con – Every 4:00 x 5 sets:

30/25 Calories Machine or 400m Run

10 Bar Facing Burpees

3 Power Cleans 185/135

Scale as needed, looking for a minimum of 30 seconds rest on each round. Work for consistent hard efforts. Scale reps up or down on the Power Cleans based on the loading you have.

5) Secondary Conditioning – 10 rounds – Bike/Run/Ski/Row:

20 seconds Sprint

1 minute 40 seconds Active Recovery

Hit the sprints as hard as you can, don’t work for consistency in the efforts.

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

Warm-up

Burn

Move

Sport

WOD Demo