Champlain Valley CrossFit – Competition: Saturday, October 6th, 2018

*Fall Wholeness Challenge Sign-up HERE

**Please be mindful as the weather is turning, or CF Burn classes will be moving inside (we are looking to expand this schedule)…this means at those times, the back room will be in use for one of the two classes going on. Please be respectful that there are two classes going on. Please don’t make us hound you to move out of the space. This accounts for 1 hour of the approximately 90 hours/week we are open. If you plan on being in the gym Tuesday at 5:30 PM, please plan on participating in class or you can use the small back storage area.

WOD:

Session A:

1) Run: 9k

Distance references if you are changing modalities HERE


Session B:

1) Strict Press:

5 @ 65%

5 @ 70%

5 @ 75%

5 @ 80%

Rest 2-3 minutes between sets.

2) Neutral Fat Grip Pull-ups: 5 sets of 8

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

3) Single Arm Kettlebell Z-Press: 4 sets of 8/side

Rest 2-3 minutes between sets. Perform all reps on 1 side before switching to the other. Heavy as possible.

4) Single Arm Dumbbell Row From Paralette Supported Plank: 3 sets of 15/side

Rest 2-3 minutes between sets. Perform all reps on 1 side before switching to the other. Focus on position over load. Feet on the ground, 1 hand on a Paralette, this creates your plank, row with the 2nd arm.

5) Dumbbell Strict Press: 100 Reps

Pick a weight you can do 40 or so reps to start.

6) Ring Rows: 100 Reps

Pick a position you can hit 30-40 reps to start.

7) Every 4:00 x 6 sets:

12 Thrusters 95/65

12 Bar Facing Burpees

12 Toes-to-bar


For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

https://www.youtube.com/watch?v=rBtbJ4KSKWo

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