Champlain Valley CrossFit – Competition: Tuesday, September 11th, 2018
A) 500m Ski + 500m Row @ Warm-up
B) 8 x 100m Sprint @ Damper 10/Rest 1:00 (Odd = Row, Even = Ski)
C) Every 6:00 x 8 sets – 1000m @ 70% (Odd = Row, Even = Ski)
Work for consistent paces/efforts/distances on each respective piece/machine.
Distance references if you are changing modalities HERE
1) Bench Press:
8 @ 65%
8 @ 70%
6 @ 80%
6 @ 85%
Rest 2-3 minutes between sets.
2) Fat Grip Neutral Landmine Row: 5 sets of 8
Rest 2-3 minutes between sets. Use a weight you can perform strict for 5 reps, and then overload by using your legs for the last 3 reps.
3) Bar Dips: 5 sets of 5
Rest 2-3 minutes between sets. Load as heavy as deemed fit.
4) Rope Rows: 5 sets of 10
Rest 2-3 minutes between sets. Feet on a 20″ Box. Add load as deemed fit.
5) Paralette Push-up: 4 sets of 15-20 Reps
Rest 2-3 minutes between sets. Add load as needed. Focus on maximizing stretch/ROM in the bottom of the movement.
6) Flat Bar Cable Row: 3 sets of 30
Rest 2-3 minutes between sets. Use a weight you can perform strict for 20 reps and then overload using your hips/low back.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE