*CVCF Gym Update 4/13/20 HERE

*9AM Class Zoom Link (Password is CVCF) HERE

WOD:

1a) Warm-up – Passive: 

1-2 minutes/sides 1/2 Low Back Stretch

2 minutes Child’s Pose

Spend additional time stretching as needed.

1b) Warm-up – Active – Every 1:00 x 9 sets:

Station 1 – Sumo Inchworm

Station 2 – Alternating S/L GBU 5 Reps R/L

Station 3 – 30 Seconds High Knee/Fanny Whackers

Get yourself warm-up and ready.

2) Strength/Volume Work – Deadlift: 5 sets of 5-10 reps

Reference last week for loading. Either add a little weight, or if you’re out of plates, add 1-2 reps on your sets. Rest 2-3 minutes between sets. Set the bar dead on the floor on each rep.

3) Met-con – “Power Hour” – Every 1:00 x 60 sets:

1 – 5-10 Overhead Squat 135/95

2 – 5 Clean and Jerk 135/95

3 – 2-4/side Front Rack Lunge 135/95

4 – 10 Shoulder-to-Overhead 135/95

5 – 6-12 Bar Facing Burpees

6 – 30 seconds Double-unders

7 – 10-20 V-Ups

8 – 40 seconds Air Squats

The actual ordering of this workout will be announced live as we do it on Zoom at 9:00 AM. You will have 8 stations. We will be doing a randomized drawing of the movements ahead of time, so there is the possibility that some of the movements aren’t even done, while others could be done a lot, a true hopper style workout. In order to not let things get too crazy with movement rotations, we will be doing each movement for double sets, so there will be a total of 30 randomized draws. As always we encourage you to scale reps/weights/etc. up or down as needed depending on your abilities. We look forward to working out with you guys. Equipment needed for this workout is a Jump Rope and a barbell with a fixed weight.

4) Accessory – 3 rounds of:

10 Sit Ups With BB/KB/DB/HHI Overhead

10 S/L Bulgarian Split Squats (BB/KB/Bands)

Not for time, for quality.

5) Secondary Conditioning: 60 minute Nature Walk

Get outside!

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

Warm-up

Burn/Move

Sport