info@802CrossFitVT.com (802) 233-4414 16B Morse Drive Essex Junction, Vermont, 05452

Monday 10/11/21

Columbus Day Schedule

All classes are running according to schedule

The Board

The Mobility

Low Back with Peanut

McKenzie Press-Up

The Warm-Up

PVC Windmill

Good Mornings (PVC)

The Strength

  • Just like we did last week with the deadlift, we are working on a S-L-O-W descent.  0:05 to get from the standing position down to the floor.  This will ask you to work very hard to keep your form on point throughout the entire descent.  There will be no pause on the ground.  Fire right up to the top which should take you no longer than 0:01.  As soon as you get to the top, start your descent into rep #2.
  • We will be doing 5 sets of 3 reps.

The Met-Con

This work-out is a Sumo Deadlift Down Ladder.  You will work from 10 reps to 1 as fast as possible.

The handstand push-ups and double under reps will stay the same every round.

For Example:

  • 10 SDL, 5 HSPU, 25 Unbroken Double Unders
  • 9 SDL, 5 HSPU, 25 DU
  • 8 SDL, 5 HSPU, 25 DU

Remember, not everyone should be kicking upside down on the wall.  Please know your limits and scale accordingly.  The risk outweighs the reward for many.

Scaling the handstand push-up can be done by doing pike push-ups or seated dumbbell press

The Finisher

 

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