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

WOD:

Session A:

1) Concept 2 Bike: 30k @ Moderate Pace

Perform on Damper 1, goal should be same pace the entire 30K.

Distance references if you are changing modalities HERE


Session B:

1) Back Squat:

8 @ 65%

8 @ 70%

6 @ 80%

6 @ 85%

Rest 2-3 minutes between sets.

2) Kettlebell Goblet Cossack Squat: 4 sets of 10/side

Rest 2-3 minutes between sets. Alternate legs each rep. Focus on positioning over load.

3) Glute Ham Raise: 5 sets of 5

Rest 2-3 minutes between sets. Add load/assistance as deemed fit.

4) Hip Thrusts: 3 sets of 20

Rest 2-3 minutes between sets. Heavy as possible.

5) Bench Leg Tucks: 100 Reps

Lying on the bench, slide down so your low back is at the edge of the bench. Starting from a tucked position, extend your legs straight and pull them back in.

6) Dog Sled Push: 400m @ 75% Bodyweight

Sled weighs 100lbs. Smooth and steady pace.

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

https://www.youtube.com/watch?v=Un1PDhrU3h0

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