*CVCF Gym Update 3/23/20 HERE

WOD:

1a) Warm-up – Passive:

1 minute 90 to 90 Rotations

1 minute Cat/Cow

1 minute/side Quad Thoracic Rotations

Spend more time stretching as needed, if you’ve got specific tight areas spend some time addressing them.

1b) Warm-up – Active – 5 rounds of :40 ON/:20 OFF:

Prone Snow Angels

Squat-Stand-Squat-Stand

Max reps for quality, not for speed. Use this to get positions and muscle warmed-up.

2a) Strength/Accessory Work – 3 rounds for Quality:

5/Position Quad YAT

10 Donkey Kick Backs

10 Prone Shoulder Row + External Rotation on Table w/Household Item

Not a rush to get through these. Focus on position and activation of these movements and take your time with them, making them as difficult as possible by adjusting speed of the movement based on your abilities.

2b) Strength/Accessory Work – Behind the Neck Split Stance Strict Press: 5 sets of 5

Start light, build loading as deemed fit. Perform this in your dominant split stance. Rest 90-120 seconds between sets.

2c) Strength/Accessory Work – Every 2:00 x 7 sets: 

1 Push Press +

1 Split Jerk +

1 Behind the Neck Split Jerk

Warm-up as needed. Bar taken from the floor unless you have a rack at home. Build as heavy as deemed fit.

2d) Strength/Accessory Work – Clean Grip Overhead Hold: 3 x 1 minute

Rest 2 minutes between sets. You choose the loading, use something that you can hold for 1 minute unbroken.

3) Gymnastics/Skill Work: 5 sets of 10 Table/Tailgate Rows @ Tempo (2.2.2)

Rest 2 minutes between sets. Hold as close as you can to the Tempo.

4) Met-con – 30 minute AMRAP @ Moderate Pace:

50 Jumping Jacks

40 Kettlebel Swings

30 Box/Bench/Couch/Stair Step-ups

20 Rolling V-Ups

Workouts from the last couple of days as well as Friday and Saturday were higher effort. Approach today’s piece at a more moderate pace. The focus should be on steady state movement, focusing on your breathing through the movements, and never letting your breathing get to the point where it’s forcing you to rest.

5) Accessory – 4 sets of:

10 Pendlay Row +

10 Bent Over Supinated Row

Rest 2 minutes between sets. Perform the 10 Pendlay Rows from the floor, in a Pronated Grip, then switch grips, and bring the bar to the hanging bent over position and perform 10 Supinated Rows.

6) Secondary Conditioning: 20-30 minutes Easy Run/Machine Nasal Breathing Only

Easy-to-Moderate Pace, Zone 2 for those who are into heart rate monitors.

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