Champlain Valley CrossFit – Competition: Friday, July 29th, 2016
* New Shirt Order Being Placed 8/1/16 HERE
** CrossFit Kids will be cancelled this Saturday, 7/30
Pre Class:
1) Farmers Handle Deadlift: 5 sets of 3
Warm-up as needed. Establish a 3RM for the day. Your other 4 working sets must be within 80% of your day’s max. Rest 2-3 minutes between sets.
WOD:
2) Pause Front Squat: 3 Reps Every 2:00 x 5 sets
Warm-up as needed. Start around 60-70% of your 1RM Front Squat. Hold for 3 seconds in the bottom of the squat. No bounce to get out of the whole. Reference 7/1/16 for loading.
3) Front Rack Box Step-ups @ 20″: 5/side Every 2:00 x 5 sets
This should be done as a continuation of your Front Squats starting at 10:00 on the clock. 20″ is a generic height, set something up the puts you hip roughly parallel with your knee. Perform all 5 reps on one side before switching to the other.
4) 3 rounds AQAP:
21 Wall Balls 30/20
15 Toes-to-bar
9 Power Snatch 115/75
Extra Work:
5) Bent Over Supinated Barbell Rows: 4 sets of 8
Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.
6) Glute Ham Raise: 4 sets of 6-10 reps
Rest 90-120 seconds between sets. Add load/assistance as needed.
7) Sled Drag: 400m @ Bodyweight
Not for time, just focus on moving smooth and steady.
8) Reverse Hyper: 3 sets of 20
Rest 90-120 seconds between sets. Heavy as possible.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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