*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 Lat Stretch

1-2 minutes/side Pec Stretch

Spend additional time stretching/mobilizing as needed.

1b) Warm-up – Active – 2-3 rounds of:

10 Pause Shoulder Plank Taps

10 Lateral Lunge With Pause In Bottom

1 minute Jump Rope

Spend additional time warming-up as needed.

2a) Strength/Volume Work – Above the Knee Pause Muscle Snatch: 3-5 sets of 5

Use this as warm-up Positional work. Load to the top of the Knee and Halt for a second or two before opening to perform the Muscle Snatch. Rest 90-120 seconds between sets.

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

Power Snatch +

Pause Overhead Squat +

Squat Snatch w/Pause In Catch

Warm-up as needed. Pause in the bottom of the OHS and Squat Snatch for 1-2 seconds on each rep. Drop and Reset on the floor after the OHS, then drop and repeat the complex for a second cycle after the Squat Snatch. Establish a heavy double complex for the day. Don’t spend more than 20 minutes on this. Rest as needed between sets. Don’t spend more than 5 seconds in your resets on the floor.

3) Gymnastics – Pause Strict Handstand Push-up: 5 sets of 5

Rest 90-120 seconds between sets. Scale as needed. Pause at the half way point on the way down and up. Build to a deficit as able.

4) Met-con – 10 rounds AQAP:

9 Hang Squat Cleans 95/65

35 Double-unders

Scale as needed. Keep the throttle on and go. Cleans should be done entirely unbroken, scale reps as needed if you don’t have ideal Dumbbell weight.

5) Accessory – Supinated Bent Over Row: 3 sets of 20

Rest 90-120 seconds between sets. 

6) Secondary Conditioning – 20 minute AMRAP:

20 Shoulder Plank Tap, With Pause

1:00 Plank Hold

20 Single Leg Glute Bridge Up With Pause

20 Glute Bridge Up With Pause

10 Deadbug With Pause

100m Walk

Take your time, think of this as a PT conditioning session.

Warm-up

Burn

Move

Sport

WOD Demo + Thoughts

EMOTM of the Day:

1) Warm-up – Every 1:00 x 9 sets:

Station 1 – 10-15 Cuban Presses (Light Loading or None at All)

Station 2 – 5 Squat Thrusts + 10 Goblet Squats

Station 3 – 20 second/side Bird Dog Hold

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

2) 20 sets of 1:00 ON/:30 OFF:

Station 1 – Max Box Jump/Overs, Stair Jumps, or House Hold Item Jump Over

Station 2 – Max Deadlifts

Station 3 – Max Hang Squat Cleans w/Dumbbell (Single or Dual), BB, Medball, or Odd Object

Station 4- 3-5/side Kettlebell, Dumbbell, Barbell, Medball, or Household Item 1/2 Turkish Get-up

Station 5- 10-20 “Pull”

First 3 stations are max reps, hit them hard, there is 30 seconds Rest between rounds, which means on station 4 and there will be additional rest since they are NOT max reps. For the Pulling motion pick something that is appropriate based on your equipment and whether or not you did “Murph” yesterday or not. If you did Pull-ups in Murph yesterday perform some sort of Bent Over or Upright Row motion for Station 5 today. Have fun!

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