Champlain Valley CrossFit – Competition: Monday, February 11th, 2018
*CVCF Stowe Bowl HERE
**New Squat Cycle HERE
***2019 Events Breakdown HERE…Mis-scheduling on our part, Internal Throwdown date has been changed.
1) Assault Bike – 10 sets of:
10 Calories Sprint
20 Calories Easy SpinWork for consistent paces on each piece.
1) 5 sets of:
2 Pause Front Squats +
2 Front SquatsWarm-up as needed. Rest 2-3 minutes between sets. Pause in the bottom for 2-3 seconds each rep.
2) 5 sets of:
2 Pause Back Squats +
2 Back SquatsWarm-up as needed. Rest 2-3 minutes between sets. Pause in the bottom for 2-3 seconds each rep.
3) 5 rounds for Max Reps:
40 seconds Row for Calories
20 seconds Rest
40 seconds Burpee Later Jump Over Rower
20 seconds RestKeep track of reps completed each round.
4) Glute Ham Raise: 5 sets of 5Rest 90-120 seconds between sets. Add load/assistance as deemed fit.
5) Cable Hamstring Curls: 100 RepsPick a weight that allows you to hit 40-50 reps to start.
6) Reverse Hyper: 3 sets of 20Rest 90-120 seconds between sets. Heavy as possible.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE