Champlain Valley CrossFit – Sport: Monday, April 15th, 2019

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

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. Reference last week for loading. Add 2.5-5lbs from last week. If you’re not comfortable going heavier at the top end, work to bring-up just your bottom sets.

1b) 10:00 – 18:00 – Every 2:00 x 4 sets: 5/side Tempo (1-5-1) Dumbbell Goblet Split Squats

Start at a moderate load and build as deemed fit. Tempo is the goal here again. Tempo both up and down is basically whatever is comfortable, or dictated by the load. The main goal here is the 5 second pause just off the floor in the bottom. Perform all reps on 1 leg and then switch to the other. The total set should take the better part of a minute.

1c) 18:00 – 26:00 – Every 2:00 x 4 sets: 5/side Single Arm Dumbbell Front Squat

Feel this one out. Load as heavy as deemed fit. Perform all reps on 1 side then switch to the other side.

https://www.youtube.com/watch?v=3ozVoF4h1l4&feature=youtu.be

2) 3 rounds for Max Reps:

40 seconds Ski/Bike/Row/Run

20 seconds Rest

40 seconds Burpees

20 seconds Rest

40 seconds Double-unders

20 seconds Rest


Extra Work:

3) Glute Bridge-Ups: 100 Reps

Not for time. Focus on position and activation, not speed.

4) Row – Every 2:00 x 15 sets: 20/15 Calories

Get after it and go hard.


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

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