Champlain Valley CrossFit – Fitness: Monday, February 11th, 2019

*CVCF Stowe Bowl HERE

**New Squat Cycle HERE

***2019 Events Breakdown HERE…Mis-scheduling on our part, Internal Throwdown date has been changed.

WOD:

1a) 0:00 – 10:00 – Every 2:00 x 5 sets: 4/side Back Rack Reverse Lunges

Warm-up as needed. Alternate legs each rep. Build to an 80-90% effort for the day. We will be building on this for the next 12 weeks, so you want to leave some room in the tank. Add 2.5-5lbs to each of your sets from last week.

1b) 10:00 – 18:00 – Every 2:00 x 4 sets: 7/side Tempo (3-0-1) Front Rack Split Squat

These should be started nice and light. The emphasis should be on holding the tempo, not adding load. Perform all 7 reps on 1 side, then switch stances to the other side. Tempo is 3 seconds down, no pause, and fast up. Reference last week for loading and work to increase.

1c) 18:00 – 26:00 – Every 2:00 x 4 sets: 12 Dumbbell Goblet Squats

These are done holding onto only one head of the Dumbbell at the Goblet Position. Get the heavy Dumbbells out to work these. These are being done specifically for working that upper back and your trunk strength, the squat itself won’t be very heavy.

2) 5 rounds for Max Reps:

40 seconds Ski/Bike/Row/Run

20 seconds Rest

40 seconds Burpees

20 seconds Rest


Extra Work:

3) Cable Hamstring Curls: 100 Reps

Use a weight you can do 40-50 reps to start. Break-up as needed.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
https://www.youtube.com/watch?v=1tpgTvO1lIU

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