Champlain Valley CrossFit – Competition: Monday, May 14th, 2018

*Please note, Monday, May 28th, Memorial Day, we will run one class at 9 AM. Hope to see lots of you for our annual “Murph.”


1) Run:

A) 1200m @ Easy Pace. Rest 1 minute.

B) 4 x 600m (200m moderate, 200m fast, 200m easy). Rest 1 minute between intevals. 3 minutes rest after all 4 intervals are done.

C) 1200m at Moderate Pace


Fast Pacing – Mile PR Pace 

Moderate Pacing – Mile PR Pace + 2-3 seconds per 100m

Easy pacing – Mile PR Pace + 4-5 seconds per 100m

2) Back Rack Box Squat: 10-8-6-6-4 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.

4) AQAP:

100 Air Squats

50 Dumbbell Power Cleans 50/35

100 Air Squats

Scale as needed.

5) Weighted Pistol Squat: 4 sets of 5/side

Rest 90-120 seconds between sets. No alternating, perform all reps on 1 side, then switch to the other.

6) Dumbbell Sumo Stance Romanian Deadlifts: 3 sets of 15

Rest 90-120 seconds between sets. Focus on positioning over load.

7) Bear Crawl Sled Drag: 6 sets of 50m

Rest 90-120 seconds between sets. Heavy as possible while moving unbroken.

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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