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

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**Help Us Grow Our Brand HERE


1) Every 3:00 x 10 sets: 15/12 Calories Ski Erg

These should be sprint efforts.

2) Back Rack Box Squat: 6-4-3-3-2 Every 2:30 x 5 sets

Warm-up as needed. Use a box height that puts you at parallel or just above. We will be doing box squats for the next 8 weeks so remember what you’re setup is. In addition don’t be afraid to play around with your stance, standing a little wider is a good fit for Box Squatting and will help you get some more Hamstring Engagement. Remember the goal is to reach back for the box, get those hamstrings involved, not just sit straight down and make it all quads. Reference last week for loading.

3) Dumbbell Farmers Position Box Step-ups: 8/side Every 2:30 x 4 sets

Use the same box height you used to Box Squat. Perform all reps on 1 leg before switching to the other. Use a pair of Dumbbells, one in each hand, no putting them down for the duration of the set. Reference 5/14/18 for loading.

4) 4 rounds AQAP:

75 Double-unders

15 Dumbbell Hang Squat Cleans 50/35

Scale as needed.

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

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

6) Cable Pull Throughs: 3 sets of 30

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

7) Sled Drag: 400m @ Bodyweight

Stimulus is constant movement, scale as needed. Not for time.

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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