Champlain Valley CrossFit – Fitness: Friday, April 13th, 2018

*We are changing our client management software HERE


1) Every 2:00 x 7 sets:

3 Bench Press


5/side Single Arm Dumbbell Row

Warm-up as needed. Start around 60-70% of your 1RM for the Bench Press and build as deemed fit. For the Dumbbell Row pick a tough weight and stick with it for all 7 sets.

2) Every 1:00 x 6 sets: 20-30 seconds Hollow Hold

Quality over quantity. A really tight Hollow Hold should be super tough to hold for 30 seconds.

3) 10 minute AMRAP:

15 Calories Ski/Bike/Row/Run

12 Push-ups

9 Thrusters 45/35

Extra Work:

4) Single Leg Hip Thrusts: 3 sets of 12/side

Rest 90-120 seconds between sets. Focus on positioning, likely no load needed for most. Perform all reps on 1 side before switching to the other.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

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