Champlain Valley CrossFit – Competition: Monday, July 9th, 2018

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1) 10 sets of:

500m Ski Erg

100m Recovery Walk

Maintainable paces/times is the goal.

2) Back Squat: 10-8-6-6-4 Every 2:30

Warm-up as needed. Reference loading from last week and work to build on that a little.

3) Dumbbell Farmers Reverse Lunge: 8/side Every 2:30

Warm-up as needed. Start at a moderate load and build as deemed as fit. Alternate legs each rep.

4) 21-18-15-12 – AQAP:

Dumbbell Front Squats 70/50

400m Run

Scale as needed.

5) Sled Sprints: 8 x 25m @ 50% Bodyweight

Rest 90-120 seconds between sets. Make sure you warm-up appropriately.

6) Single Leg Kettlebell Deadlift: 3 sets of 12/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other.

7) Cable Hamstring Curls: 4 sets of 20

Rest 90-120 seconds between sets.

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

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