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

*We are changing our client management software HERE


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

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