Champlain Valley CrossFit – Competition: Wednesday, December 5th, 2018

*A quick heads up for everyone. Dani and I will be leaving town next Monday, the 3rd for our wedding. In addition to us, two of our coaches will also be out of town. We’ve been able to keep almost all of our classes scheduled. With that being said, for those who have started coming in at off hours to train, please be mindful this will not be an option. The gym will be locked and closed most of the large gaps in class times, so PLEASE come train when classes are going on.

**Thursday, December 6th, CrossFit Burn will be cancelled at 4:15, and there will be no “Open Gym” time at this time. The gym will be locked and closed around 1:30 PM, and will open back-up around 5:00 PM for the 5:30 PM class. If anyone has any questions, please feel free to ask.

***Winter 2018 Holiday Schedule HERE

WOD:

1) 3 Muscle Clean + 3 Tall Cleans: 3 sets @ Light > Moderate

Rest 90-120 seconds between sets. Use this as warm-up.

2) 2-Position Clean (Floor, Knee): Max for Day

Rest 2-3 minutes between sets.

3) Clean Pull: 3 @ 115%, 3 @ 120%, 3 @ 125%

Rest 2-3 minutes between sets. Use straps if you need them/have them. Reset on the floor between reps.

4) Front Squat: 3 sets of 3 @ 80%

Rest 2-3 minutes between sets.

5) Romanian Deadlift: 3 sets of 4 @ 60% of 1RM Deadlift

Rest 90-120 seconds between sets.

6) Single Leg Hip Thrusts: 5 sets of 10/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching. No load, focus on position and activation.

7) Assault Bike – 8 sets of:

50 Calories

1 minute Walk

Nasal breathing only during 50 cals, breathe however you like during the 1 minute walk. Goal is fastest maintainable pace.


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

https://www.youtube.com/watch?v=grxVHi5LpRo

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