*CVCF Gym Update 4/13/20 HERE

WOD:

1a) Warm-up – Passive:

1-2 minutes/side Lax Ball/Foam Roller/Household Item Lat Roll

1-2 minutes/side Lax Ball/Foam Roller/Household Item Calf Roll

Spend additional time stretching/mobilizing as needed.

1b) Warm-up – Active – 4 rounds of:

3 Inchworm + 5 Scapula Push-ups

10 Bird Dogs

For quality, not for time.

2a) Strength/Volume Work – 4 sets of: 3 Snatch Grip Behind the Neck Strict Press

Warm-up as needed. Rest 60-90 seconds between sets. Build as heavy as deemed fit.

2b) Strength/Volume Work – 5 sets of:

3 Snatch Grip Behind the Neck Push Press +

2 Overhead Squats

Rest 90-120 seconds between sets. Build as heavy as deemed fit.

2c) Battery/Barbell Cycling Work – AQAP:

21 Hang Squat Snatch 95/65

21 Box or Other Object Jump Overs

15 Hang Squat Snatch 135/95

15 Box or Other Object Jump Overs

9 Hang Squat Snatch 185/135

9 Box or Other Object Jump Overs

Scale as needed.

3) Gymnastics – Chair/Box/Bar/Ring Dips: 6 sets of 3 x 2-Stop

Rest 90-120 seconds between sets. Add additional load as needed. Hold the top position for 3 seconds, go to the bottom and hold for 3 second, then press to the top and repeat for 2 more reps.

4a) Met-con – 3 rounds of – 3 minute AMRAP – 1 minute Rest:

200m Run/250m Row or Ski/500m C2 Bike/600m AB/100 Double Unders

10 Power Cleans 185/135

Max Strict HSPU

Scale as needed. You should have at least 30 seconds to spend on the Handstand Push-ups.

4b) Met-con – 3 rounds of – 3 minute AMRAP – 1 minute Rest:

200m Run/250m Row or Ski/500m C2 Bike/600m AB/100 Double Unders

15 Strict Pull-ups/Ring Rows/Table Rows

Max Overhead Squats 135/95

Scale as needed. You should have at least 30 seconds to spend on the Overhead Squats. Part 4 should be one continuous piece of 6 rounds of 3:00 ON/1:00 Off.

5) Accessory – 3 sets of:

10 Close Grip Upright Rows (0.2.2)

10 Barbell/Couch/ Table Windshield Wipers

Rest 90-120 seconds between sets.

6) Secondary Conditioning – 30 minute AMRAP – Run or Machine:

200m Run/250m Row or Ski/500m C2 Bike/600m AB @ Easy > Moderate

200m Run/250m Row or Ski/500m C2 Bike/600m AB @ Moderate > Hard

Smooth and steady pacing, try to “space out” and get in the zone.

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

Warm-up

Body

Move

Sport

Met-con + Thoughts