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

Monday 11/15/21

Important News & Updates

Please make time to read the newsletter that landed in your inbox on Sunday or READ HERE

Mountain Ready

Our ski/ride prep continues!  This program will be sprinkled in throughout the week, but you will see the majority of prep work done on Mon/Fri.

  • If you are a mountain lover, make time for the extra work
  • If you won’t be caught dead on the mountain, don’t worry, this program will still be very beneficial for you too!

The Board

The Mobility

The Warm-Up

7 minutes

  • 10 Leg Swings Front to Back (use a PVC or hold onto the rig for balance)
  • 10 Leg Swings Side to Side
  • 10 Knee Grabs
  • 10 Tippy Twists
  • 3 Down Ups
  • 5-10 PVC to BB Front Rack Lunge
  • 6 Light Dumbbell SDLHP

The Strength

The Met-Con

As Many Reps as Possible in 15:00

  • Before the AMRAP, you must complete the calorie row to ‘buy in’ to the scorable portion of the work-out.  You only row once
  • Because we may need to run heats, the row you are attempting cannot exceeded 2:30.

AMRAP

  • Step-Ups
    • the step-ups will be done holding one dumbbell.  You can hold the dumbbell anywhere. Back of neck, top of shoulder, at your side etc.
    • we do suggest moving it around from one side of the body to the other though. We don’t want the same side of the body loaded the entire time.
    • you do not need to alternate your reps, BUT YOU MUST DO 1/2 ON ONE SIDE, 1/2 ON THE OTHER, EVERY ROUND
  • Single Leg V-Ups
  • Dumbbell Sumo Deadlift High Pull
    • unlike the video demo, the dumbbell will start on the ground and both heads must return to the floor between every rep.  Because the prescribed Dumbbell for ‘Fit’ is so small, those in this category will lower it to mid-shin, not the floor.
    • you do not need to alternate your reps, BUT YOU MUST DO 1/2 ON ONE SIDE, 1/2 ON THE OTHER, EVERY ROUND

The Finisher

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