*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 Wrist Stretch

2 minutes Active Squat Hold

Spend additional time stretching/mobilizing as needed.

1b) Warm-up – Active – 2-3 rounds of:

10 Alternating Scorpions

10 Squat Thrust

10 Alternating Toe-Ups

Spend additional time warming up as needed.

2a) Strength/Volume Work – Barbell Z-Press: 3 sets of 8-12 reps @ Tempo (2-1-0)

Rest 2-3 minutes between sets. Warm-up as needed. Build as heavy as deemed fit.

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

1 Push Press +

1 Push Jerk +

1 Split Jerk

Warm-up as needed. Don’t spend more than 20 minutes working on this. If you have access to a rack feel free to perform from a rack.

3) Met-con – AQAP:

30 “x” Step Overs

30 D-Ball Over Shoulder

30 Pistols w/KB

For Step-ups/Overs if you have a box use that, otherwise perform a Step-up on something you have around your house. Can be done with Barbell, D-Ball, KB. The Pistols are meant to be weighted, if you can do them great, if not perform them as normal.

4) Accessory – Suitcase Carry: 6 x 50ft/side

Rest 60 seconds between sets. Use whatever object you have access to, barbell, kettlebell, dumbbell, 5 gallon pale, backpack, water jug, etc. Increase distance appropriately if you don’t have something of heavy load.

5) Secondary Conditioning – Run: 10 x 200m

Sprint efforts, go hard, but try and be relatively consistent. Warm-up appropriately. Rest between intervals is 2x the time it took you to run the interval just performed.

Warm-up

Burn

Move

Sport

EMOTM of the Day:

1) Warm-up – Every 1:00 x 9 sets:

Station 1 – 20 seconds/side Pigeon Stretch

Station 2 – 40 seconds Superman-to-Hollow Transitions

Station 3 – 40 seconds Alternating Lunge + 2-3 second Samson Stretch

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

2) 24 sets of :45 ON/:15 OFF:

Station 1 – “X” Step Ups

Station 2 – MT. Climbers (Wide)

Station 3 – Air Squats

Station 4 – Plank Hold

Station 5 – Curtsy Lunges

Station 6 – Shuttle Run or Machine

All stations are max reps/time today. Given the nature of the workout is all bodyweight movements feel free to add a weight vest or backpack if you want to make the workout more difficult. Step-ups can be done on box, stairs, couch, could be on or over chosen object.

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