Champlain Valley CrossFit – Sport: Wednesday, April 17th, 2019

We’ve had very few sign-ups for the Internal Throwdown. With it being only 6 weeks away we’re going to need people to sign-up sooner than later otherwise we will need to cancel the event. If you’re planning to participate, please Sign-up. If we don’t have a minimum of 50 sign-ups by May 1st, we’ll unfortunately have to cancel.

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

WOD:

1a) 0:00 – 7:30 – Every 1:30 x 5 sets:

5-10 Ring Rows OR

5-10 Band Resisted Bar Rows

+

5/side Alternating Single Leg V-ups

Pick reps, positions, etc. that you can maintain for all 5 sets.

1b) 7:30 – 15:00 – Every 1:30 x 5 sets:

20-30 second Chest-to-Ring Ring Row Hold +

5 Kettlebell Upright Rows

OR

1-2 Rope Climbs 15ft (No feet on the way down)

Pick reps, positions, etc. that you can maintain for all 5 sets.

1c) 17:00 – 29:00 – Every 2:00 x 6 sets:

5/side Single Arm Dumbbell Z-Press +

10 Ball Slams +

15 Banded Face Pulls

If for whatever reason we are short on slam balls, feel free to partner with someone and stagger when you start your set.

https://www.youtube.com/watch?v=3SEI7h0So28&feature=youtu.be

Some of your movements for today.

1d) 30:00 – 40:00 – 10 sets of – Ski/Bike/Row/Run:

20 seconds Hard

40 seconds Easy


Extra Work:

2) Farmers Carry: 400m

Break-up as needed. Heavy as possible 

3) Band Pull-Aparts: 100 Reps

Switch between over and underhand every 10 reps.


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

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