Champlain Valley CrossFit – Competition: Saturday, June 14th, 2014
Competition
Pre Class:
1) 20 minutes EMOTM: Odd, Muscle-ups, Even, 1 Stone-to-Shoudler/side
Start light with the stone if you’ve never done it before. If you can’t perform a Ring Muscle-ups work on something to develop them, don’t sub a Bar Muscle-up.
2) Power Clean + Squat Clean: 5 sets
Warm-up as needed. Rest 90-120 seconds between sets. Goal is heavier than last week.
3) Behind the Neck Split Jerk: 7 sets of 2
Warm-up as needed. Rest 90-120 seconds between sets. Goal is heavier than last week.
4) Pause Front Squat: 5 sets of 2
No Bounce. Warm-up as needed. Hold for 3 seconds in the bottom. Rest 90-120 seconds between sets. Goal is to be heavier than last week.
Class:
5) “Helton”- 3 rounds AQAP:
800m Run
30 Dumbbell Squat Cleans 50/35
30 Burpees
Post Class:
6) L-Sit: Accumulate 2 minutes
Keep track of total time and attempts to complete.
7) Single Leg Kettlebell Deadlifts: 4 sets of 8/side
Rest 90 seconds between sets. Heavy as possible.
8) Sled Drag: 400m
Light. Focus on posterior chain activation.
For results post detailed weights, reps, times, thoughts, etc. for all work completed.
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