*CVCF Gym Update 4/13/20 HERE

WOD:

1a) Warm-up – Passive:

2 minutes/side Lat Stretch on Wall

2 minutes/side Pec Stretch on Wall

Spend additional time stretching as needed.

1b) Warm-up – Active – 2-3 rounds of:

10 IYW

5/side Worlds Greatest Stretch

20 Reverse Flyes

Take your time and focus on position and activation.

2) Strength/Volume Work – 3 rounds of:

30 second Handstand Hold

7 Push Press

30 second Handstand Hold

5 Push Press

30 second Handstand Hold

3 Push Press

Rest 2 minutes between sets. Stimulus of the Push Press is that it is performed unbroken, with minimal transition times back and forth between the Push Press and Handstand Hold. Build loading each set as deemed fit.

3) Met-con – 4 rounds of:

10 D-Ball Bear Squats

100m Run

20 D-Ball Bear Box/Couch Step-Overs

200m Run

Rest 2 minutes between intervals. Perform these at sprint efforts. 

4a) Accessory – 1/2 Turkish Get-up: 5 sets of 3/side

Rest 60-90 seconds between sets. Perform all reps on 1 side before switching to the other.

4b) Accessory – 5 rounds of:

5 Sumo Stance Good Mornings

10 Alternating Courtesy Lunges

15/side Side Plank Dips

For quality, not for time, focus on positions and activation.

5) Secondary Conditioning – AQAP:

3k Run/Ski/Row or 5k Bike

50 Burpees

2k Run/Ski/Row or 4k Bike

50 Burpees

1k  Run/Ski/Row or 3k Bike

Scale as needed. Have fun and grind it out.

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

Warm-up

Body

Move

Sport