Champlain Valley CrossFit – Competition: Monday, March 20th, 2017

The Open Is Coming HERE…Note for  Friday’s through 3/24 evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train.

Pre Class:

1) Assault Bike: 4 x 5000m

Rest 3 minutes between efforts.


2) Back Squat: Every 2:00 x 9 sets

Sets 1-3 – 5 Reps

Sets 4-6 – 3 Reps

Sets 7-9 – 1 Rep

Warm-up as needed. Add 2.5lb-5lbs to each weight from last week (2.5 if your max is under 200lbs, 5lbs if you max is over 200). There should be a designated weight at each of the 3 reps ranges that you do not change.

3) 10 rounds for Max Reps:

30 seconds Burpees

30 seconds Rest

Extra Work:

4) Kettlebell Front Rack Bulgarian Split Squats: 4 sets of 8/side

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

5) Safety Bar Good Morning: 3 sets of 10

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

6) Glute Ham Raise: 5 sets of 5

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

7) 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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