Champlain Valley CrossFit – Sport: Wednesday, December 5th, 2018

*A quick heads up for everyone. Dani and I will be leaving town next Monday, the 3rd for our wedding. In addition to us, two of our coaches will also be out of town. We’ve been able to keep almost all of our classes scheduled. With that being said, for those who have started coming in at off hours to train, please be mindful this will not be an option. The gym will be locked and closed most of the large gaps in class times, so PLEASE come train when classes are going on.

**Thursday, December 6th, CrossFit Burn will be cancelled at 4:15, and there will be no “Open Gym” time at this time. The gym will be locked and closed around 1:30 PM, and will open back-up around 5:00 PM for the 5:30 PM class. If anyone has any questions, please feel free to ask.

***Winter 2018 Holiday Schedule HERE

WOD:

1a) 0:00 – 40:00 – Run/Row/Bike/Ski:

A – 10 minutes Easy

B – 10 x :20 Hard/:40 Easy

C – 5 x 1 minute Easy, 1 minute Moderate, 1 minute Easy, 1 minute Hard

This should be one continuous piece.

1b) 41:00 – 45:00 – Alternating Tabatta:

Odd – Abmat Sit-ups or V-Ups

Even – Flutter Kicks w/Plate Overhead

Alternate back and forth for 4 sets of each. You have a 1 minute transition from the end of the machine work to the start of this.


Extra Work:

2) Muscle-up: 10 minutes Practice

Work on any facet of a Ring Muscle-up.

3) Banded Face Pulls: 100 Reps

Break-up as needed. Focus on position and activation, not speed.


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

https://www.youtube.com/watch?v=grxVHi5LpRo

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