Champlain Valley CrossFit – Sport: Monday, May 14th, 2018

*Please note, Monday, May 28th, Memorial Day, we will run one class at 9 AM. Hope to see lots of you for our annual “Murph.”

WOD:

1) Back Rack Box Squat: 10-8-6-6-4 Every 2:30 x 5 sets

Warm-up as needed. Use a box height that puts you at parallel or just above. We will be doing box squats for the next 8 weeks so remember what you’re setup is. In addition don’t be afraid to play around with your stance, standing a little wider is a good fit for Box Squatting and will help you get some more Hamstring Engagement. Remember the goal is to reach back for the box, get those hamstrings involved, not just sit straight down and make it all quads. Reference last week for loading.

2) Dumbbell Farmers Position Box Step-ups: 8/side Every 2:30 x 4 sets

Use the same box height you used to Box Squat. Perform all reps on 1 leg before switching to the other. Use a pair of Dumbbells, one in each hand, no putting them down for the duration of the set.

3) AQAP:

75 Air Squats

50 Dumbbell Power Cleans 35/25

75 Air Squats


Extra Work:

4) Dumbbell Sumo Stance Romanian Deadlifts: 3 sets of 15

Rest 90-120 seconds between sets. Focus on positioning over load.

5) Run:

A) 1200m @ Easy Pace. Rest 1 minute.

B) 4 x 600m (200m moderate, 200m fast, 200m easy). Rest 1 minute between intevals. 3 minutes rest after all 4 intervals are done.

C) 1200m at Moderate Pace

Pacing

Fast Pacing – Mile PR Pace

Moderate Pacing – Mile PR Pace + 2-3 seconds per 100m

Easy pacing – Mile PR Pace + 4-5 seconds per 100m


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

https://www.youtube.com/watch?v=oK0luXERpSY

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>