Champlain Valley CrossFit – Competition: Monday, February 11th, 2018

*CVCF Stowe Bowl HERE

**New Squat Cycle HERE

***2019 Events Breakdown HERE…Mis-scheduling on our part, Internal Throwdown date has been changed.

WOD:

Session A:

1) Assault Bike – 10 sets of:

10 Calories Sprint

20 Calories Easy Spin

Work for consistent paces on each piece.

Session B:

1) 5 sets of:

2 Pause Front Squats +

2 Front Squats

Warm-up as needed. Rest 2-3 minutes between sets. Pause in the bottom for 2-3 seconds each rep.

2) 5 sets of:

2 Pause Back Squats +

2 Back Squats

Warm-up as needed. Rest 2-3 minutes between sets. Pause in the bottom for 2-3 seconds each rep.

3) 5 rounds for Max Reps:

40 seconds Row for Calories

20 seconds Rest

40 seconds Burpee Later Jump Over Rower

20 seconds Rest

Keep track of reps completed each round.

4) Glute Ham Raise: 5 sets of 5

Rest 90-120 seconds between sets. Add load/assistance as deemed fit.

5) Cable Hamstring Curls: 100 Reps

Pick a weight that allows you to hit 40-50 reps to start.

6) 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
https://www.youtube.com/watch?v=1tpgTvO1lIU

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