Champlain Valley CrossFit – Competition: Monday, January 7th, 2019

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

**Be aware we’re making a programming shift on the competition programming. We just worked through a traditional 12 week Olympic Lifting cycle. We will be moving away from percentage work, as well as moving towards more CrossFit Olympic work, with an emphasis on Battery Work and Barbell cycling. You can also expect to see a little uptick in gymnastics work moving forward. This structure will stay in place for the next 12-16 weeks until it warms up and we can get outside.

WOD:

Session A:

1) Concept 2 Bike: 3 x 20 minutes

Rest 3 minutes between intervals. Perform Interval 1 @ Damper 1, Interval 2 @ Damper 3, and Interval 3 @ Damper 5. Stimulus is steady pace through the 20 minute piece at Zone 3.


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.

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.

3) “Regionals 11.3” – 21-15-9 – AQAP::

Deadlifts 315/205

Box Jumps 30/24

Scale as needed.

4) Glute Ham Raise: 5 sets of 5

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

4) Back Rack Front Foot Elevated Reverse Lunge: 3 sets of 10/side

Rest 2-3 minutes between sets. Perform all reps on 1 side then switch to the other. Use a 3-4″ riser.

5) 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=t3qLXxEh6Mw

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