Champlain Valley CrossFit – Competition: Wednesday, April 17th, 2019

We’ve had very few sign-ups for the Internal Throwdown. With it being only 6 weeks away we’re going to need people to sign-up sooner than later otherwise we will need to cancel the event. If you’re planning to participate, please Sign-up. If we don’t have a minimum of 50 sign-ups by May 1st, we’ll unfortunately have to cancel.

*Sign-up for the 2019 CVCF Team Internal Throwdown – HERE – Registration will close Sunday 5/19

WOD:

1) Bench Press: 5 @ 70%, 3 @ 80%, Max Reps @ 90%

Rest 2-3 minutes between sets. Use an accurate max. We will be hopping on a little Wendler 5-3-1 program for the next 8 weeks to help push up the Pressing strength. Keep track of your weights and reps as this will be a linear progression.

2) Strict Press: 5 @ 70%, 3 @ 80%, Max Reps @ 90%

Rest 2-3 minutes between sets. Use an accurate max. We will be hopping on a little Wendler 5-3-1 program for the next 8 weeks to help push up the Pressing strength. Keep track of your weights and reps as this will be a linear progression.

3) 5 rounds AQAP:

25 Kettlebell Swings 70/53

100m Dog Sled Push (Dog Sled + Bodyweight)

1500m Assault Bike

Scale as needed. All Swings should be done unbroken.

4) 4 rounds AQAP:

30 Push-ups

30/25 Calories Ski Erg

Scale as needed.

5) L-Sit: Accumulate 3 minutes

Keep track of time and attempts to complete.

6) Band Pull-Aparts: 100 Reps

Switch between over and underhand every 10 reps.

https://www.youtube.com/watch?v=3SEI7h0So28&feature=youtu.be

Some of our movements in the Fitness/Sport programming today.


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

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