Champlain Valley CrossFit – Sport: Wednesday, February 13th, 2019

*Day Classes Cancelled today. Open gym from 5:30 AM-1:00 PM. Evening classes on as normal.

**CVCF Stowe Bowl HERE

***New Squat Cycle HERE

****2019 Events Breakdown HERE…Mis-scheduling on our part, Internal Throwdown date has been changed.

WOD:

1a) 0:00 – 10:00 – 10 x :40 On/:20 Off:

Odd – Max Calories Ski/Bike/Row/Run

Even – Max Abmat Sit-ups

Keep track of reps each round. For the Machine, while it says Max, use this as a good warm-up and slowly build the pace each round.

1b) 10:00 – 20:00 – 10 x :40 On/:20 Off:

Odd – Max Strict Press 95/65

Even – Max Upright Rows 95/65

Both movements are Strict. We encourage athletes to hold their hands as close as touching on the Upright Rows, so you can maximize range of motion, especially if your tight through the thoracic spine or internally rotated at all through the shoulder.

1c) 20:00 – 30:00 – 10 x :40 On/:20 Off:

Odd – Max Dumbbell Plank Rows 50/35

Even – Max Dumbbell Floor Press 50/35

For the Plank Rows focus on keeping your hips low and your body as square as possible.

1d) 30:00 – 40:00 – 10 x :40 On/:20 Off:

Odd – Max Calories Ski/Bike/Row/Run

Even – Max Kettlebell Swings 53/35

Get after it and finish strong.

Extra Work:

2) Band Pull-Aparts: 100 reps

Switch between over and underhand every 10 reps.

3) Poop Squat Hold: Accumulate 5-10 minutes

Keep track of attempts to complete. Ultimate goal is to be able to do this for 10 minutes straight.
https://www.youtube.com/watch?v=Y_5lvGvxJMg

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

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