Champlain Valley CrossFit – Sport: Monday, January 7th, 2019

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

WOD:

1a) 0:00 – 9:00 – Every 3:00 x 3 sets: 10 Front Squats

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference 12/10/18 for loading.

1b) 9:00 – 18:00 – Every 3:00 x 3 sets: 10 Back Squats

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference 12/10/18 for loading.

1c) 18:00 – 24:00 – Every 2:00 x 3 sets: 7/side Dumbbell Top + Bottom Reverse Lunge

Hold a heavy Dumbbell in the Farmers Position, and a Light one at the Front Rack. Perform all reps on 1 side, then switch the Dumbbell Positions when you switch to the other leg. Reference 12/10/18 for loading.

2) 21-15-9 – AQAP::

Deadlifts 185/135

Box Jumps 24/20


Extra Work:

3) Single Leg Hip Thrust: 3 sets of 15/side

Rest 90-120 seconds between sets. Focus on positioning and activation, no load needed.

4) Concept 2 Bike: 3 x 20 minutes

Rest 3 minutes between intervals. Perform Interval 1 @ Damper 1, Interval 2 @ Damper 3, and Interval 3 @ Damper 5. Stimulus is steady pace through the 20 minute piece at Zone 3.


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

https://www.youtube.com/watch?v=t3qLXxEh6Mw

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