Champlain Valley CrossFit – Sport: Monday, August 8th, 2016
Sport
* Join us with Paleo Naturals, Saturday August 13th at 4:00 PM to celebrate Mat winning the CrossFit Games. Food and Beer provided.
WOD:
1) Tempo Back Squat: 3 Reps Every 2:00 x 5 sets
Warm-up as needed. Start around 60-70% of your 1RM Back Squat. 3 seconds on the descent, back up at whatever speed is appropriate. Reference 7/11/16 for loading.
2) Hip Thrusts: 10 reps Every 2:00 x 5 sets
Perform this as a continuation of your Back Squats starting at 10:00 on the clock. Start around 30-40% of your 1RM Deadlift and increase load as deemed fit.
3) 18-15-12-9-6-3 – AQAP:
Squat Cleans 75/55
Bar Facing Burpees
Extra Work:
4) Hip Extension: 3 sets of 20
Rest 90-120 seconds between sets. Add load if able.
5) Pistol Squats: 10 minutes Practice
Work on any facet of a Pistol Squat including mobility.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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