Champlain Valley CrossFit – Sport: Wednesday, July 29th, 2015
Sport
WOD:
1) 5 Floor Press + 10-20 Abmat Sit-ups: Every 2:00 for 10 sets
Warm-up as needed. Start around 60-70% of your 1RM Floor Press. Build as heavy as deemed fit. Pick a quantity of Abmat Sit-ups you can maintain and also finish with some time to recover before your next set of Floor Press. Goal should be to have about 60 seconds of full recovery time.
2) AQAP:
800m Run
40 Wall Balls 20/14
30 Push-ups
40 Wall Balls 20/14
800m Run
Extra Work:
3) Band Pull Aparts: 100 not for time
Break this up into as many sets as needed. Perform this as 50 Under and 50 Overhand. Focus on position and activation. Not speed.
4) Row/Assault Bike: 10 x 1:00/2:00
1:00 should be a hard effort. The 2:00 should be an active recovery, keep yourself moving. Record efforts in meters or calories for each round.
For results post detailed weights, reps, times, thoughts, etc. for all work completed.
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