Champlain Valley CrossFit – Competition: Monday, January 14th, 2019

*The Open is Coming…And We Won’t Be Participating HERE

WOD:

Session A:

1) C2 Bike – Nasal Breathing Only:

10 minutes Easy @ Damper 1

Then…4 sets of…

:30 Hard @ Damper 5

1:00 Easy @ Damper 1

1:00 Hard @ Damper 3

2:00 Easy @ Damper 1

1:30 Hard @ Damper 1

3:00 Easy @ Damper 1

This should be one continuous piece taking 46 minutes.


Session B:

1) 5 sets of:

1 Pause Front Squat +

1 Tempo Front Squat +

1 Front Squat

Rest 2-3 minutes between sets. Pause Squat should be 3 seconds in the bottom and no bounce to get out of the hole. Tempo Squat should be 3 second descent to the bottom…not 3 seconds through the top half of the ROM and then drop into the hole, 3 seconds to get down to the bottom. Goal is heavier than last week, that could be either top end load, or bringing your lower sets up in weight.

2) 5 sets of:

1 Pause Back Squat +

1 Tempo Back Squat +

1 Back Squat

Rest 2-3 minutes between sets. Pause Squat should be 3 seconds in the bottom and no bounce to get out of the hole. Tempo Squat should be 3 second descent to the bottom…not 3 seconds through the top half of the ROM and then drop into the hole, 3 seconds to get down to the bottom. Goal is heavier than last week, that could be either top end load, or bringing your lower sets up in weight.

3) 5 rounds AQAP:

10 Power Cleans 135/95

50 Double-unders

Scale as needed.

4) Overhead Bulgarian Split Squat: 4 sets of 10/side

Rest 2-3 minutes between sets. Keep the loading light-to-moderate and focus on position, balance, range-of-motion.

5) Single Leg Hip Extension: 4 sets of 10/side

Rest 90-120 seconds between sets. Add load if needed.

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

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