Champlain Valley CrossFit – Sport: Saturday, April 13th, 2019

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

**Sunday, April 14th, 8-10 AM. Gym Clean-up Day…there will be NO Open Gym. Come lend us a hand, we’ll be painting plates, cleaning bars, tearing down machines and we could use your help. Donuts and Coffee will be provided.

WOD:

1) 4 rounds AQAP:

400m Run

30 Wall Balls 20/14

15 Pull-ups


Extra Work:

2) Sled Drag: 400m @ Bodyweight

Stimulus is constant movement. Scale loading as needed. Not for time. Focus on staying as upright as possible and really focus on walking through your heels and getting good hamstring and glute activation.

3) Single Arm Split Kneeling Dumbbell Strict Press: 4 sets of 8/side

Rest 90-120 seconds between sets. Heavy as possible.


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

https://www.youtube.com/watch?v=JBHzXF-mVjY

For those athletes who need a little help getting into a Squat, this is a good place to start.

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