Champlain Valley CrossFit – Competition: Monday, April 16th, 2018

*We are changing our client management software HERE

WOD:

1) Assault Bike – 3 sets of:

30-25-20-15-10 Calories

Hard/Sprint Efforts. Rest 4x the time to complete each interval.

2) Pause Back Squat: 3 Reps Every 2:00 x 4 sets

Warm-up as needed. Start around 60-70% of your 1RM. Pause in the bottom of the Squat for 3 seconds. No bouncing to come back up.

3) Pause Front Squat: 3 Reps Every 2:00 x 4 sets

Warm-up as needed. Start around 60-70% of your 1RM. Pause in the bottom of the Squat for 3 seconds. No bouncing to come back up.

4) Back Rack Front Foot Elevated Reverse Lunge: 5/side Every 2:00 x 4 sets

Start light, focus on positioning over load. Perform all reps on 1 leg before switching to the other. Set elevation height as desired.

5) For Max Reps:

2 minutes Power Clean 185/135

2 minutes Bar Facing Burpees

2 minutes Double-unders

2 minutes Bar Facing Burpees

2 minutes Power Clean 185/135

Scale as needed.

6) Cable Pull Throughs: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

7) Sumo Stance Good Morning: 100 Reps @ 45/35

No putting the bar down. Focus on quality of movement, not speed.

8) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.


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

One comment on “Champlain Valley CrossFit – Competition: Monday, April 16th, 2018

  1. According to the international code for distress, SOS is the only string of letters that are not pause separated, but per my reply below, there definitely IS a pause between strings. That is the official distress signal-SOS, pause, SOS, pause, SOS, and etcetera. ALWAYS a pause between strings but NEVER between letters.

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