Champlain Valley CrossFit – Fitness: Tuesday, April 16th, 2019

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

WOD:

1) 21 minute EMOTM:

1-7 – 50ft Low Dog Sled Push (No Handles)

8-14 – 5-8 Devils Press

15-21 – 50ft/side Suitcase Farmers Carry

This is not a rotating EMOTM, perform 7 rounds of one movement and then move to the next. Pick reps, weights, output you can maintain for all 7 sets. Farmers Carry can be done with whatever object the athlete wants, Dumbbell, Kettlebell, Farmers Handle, or Barbell.

2) 10 minute AMRAP:

18 Wall Balls 14/8

12 Knees-up

6 Dumbbell Box Step-Overs 35/25 @ 24/20

Dumbbell Step Overs are low volume, make them difficult.


Extra Work:

3) Banded Good Morning: 4 sets of 10

Rest 90-120 seconds between sets. Focus on position over loading. Setup pins at the base of the rig and set Orange or Purple Bands from pin to barbell.

https://www.youtube.com/watch?v=tMEpKX7Rnlw&t=108s

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

 

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