Champlain Valley CrossFit – Sport: Monday, January 14th, 2019

*The Open is Coming…And We Won’t Be Participating HERE

WOD:

1a) 0:00 – 10:00 – Every 2:30 x 4 sets: 7 Front Squats

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference 12/17/19 for loading.

1b) 10:00 – 20:00 – Every 2:30 x 4 sets: 7 Back Squats

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference 12/17/19 for loading.

1c) 20:00 – 26:00 – Every 2:00 x 3 sets: 5/side Single Leg Kettlebell Romanian Deadlift + Reverse Lunge

Work light and focus on position and balance. Perform a Single Leg RDL then go directly into a Reverse Lunge. That is one rep, perform 5 on each side. Perform all reps on 1 side and then switch. Reference 12/17/19 for loading.

2) 5 rounds AQAP:

10 Power Cleans 95/65

40 Double-unders


Extra Work:

3) Single Leg Hip Extension: 4 sets of 10/side

Rest 90-120 seconds between sets.

4) C2 Bike – Nasal Breathing Only:

10 minutes Easy @ Damper 1

Then…4 sets of…

:30 Hard @ Damper 5

1:00 Easy @ Damper 1

1:00 Hard @ Damper 3

2:00 Easy @ Damper 1

1:30 Hard @ Damper 1

3:00 Easy @ Damper 1

This should be one continuous piece taking 46 minutes.


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

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

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