Champlain Valley CrossFit – Sport: Monday, October 8th, 2018

*Fall Wholeness Challenge Sign-up HERE

WOD:

1) Front Squat: 10-8-6-4-2 Every 2:30

Warm-up as needed. Build as heavy as deemed fit. Reference last week for loading and work to build on that.

2) D-Ball Bear Hug Split Squat: 8/side Every 2:30

Load as deemed fit. Perform all reps on 1 leg before switching to the other. Reference 9/9/18 for loading.

3) AQAP:

20-15-10-5 Burpee Box Jump Overs 24/20

5-10-15-20 Hang Power Cleans 135/95


Extra Work:

4) Single Leg Hip Thrust: 4 sets of 10/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other.

5) C2 Bike: 

A) 5:00 Easy

B) 6x200m Sprint, Every 1:00

C) 4 sets of – 3x500m @ 85-95% Every 2:00 – Rest 4:00 Between Sets

D) 5:00 Active Recovery

Work for consistent paces across each respective piece.

Distance references if you are changing modalities HERE


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

https://www.youtube.com/watch?v=rPfY0zEcl2k

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