Champlain Valley CrossFit – Competition: Wednesday, April 11th, 2018

*We are changing our client management software HERE

WOD:

1) Split Jerk: 1 Rep Every 1:00 x 15 sets

Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. No more than 1 miss.

2) Push Press: 3 sets of 10

Warm-up as needed. Rest 3 minutes between sets. Heavy as possible.

3) Deficit Deadlift 2″: Heavy Single, then 3×3 @ 80-90%

Warm-up as needed. Rest as needed between sets.

4) Every 4:00 x 6 sets:

2 Power Clean +

2 Squat Clean +

2 Hang Power Clean +

2 Hang Squat Clean

Warm-up as needed. This should be perform as a Touch-and-Go complex. Build as heavy as deemed fit.

5) 3 rounds AQAP:

100ft Handstand Walk

15 Strict Handstand Push-ups

25 Push-ups

400m Easy Recovery Jog

While this is for time, the emphasis should be on the gymnastics. Run slow so you can get maximal recovery.

6) 4 sets of:

3 Weighted Strict Ring Dips

+

5 Strict Ring Dips

+

7 Kipping Ring Dips

Rest 3 minutes between sets. Scale volume as needed. Add load as deemed fit. This should be done without coming off the rings, do a Dumbbell between the knees and drop it after the first 3 reps.

7) 3 sets of:

30 second L-Sit

+

10 Barbell Roll-Outs

Rest as needed. Goal should be to do the L-Sit unbroken. If you can’t than accumulate the 30 seconds in as few sets as possible.


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

https://www.youtube.com/watch?v=l7cfBqFhQyk

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