Champlain Valley CrossFit – Fitness: Friday, April 21st, 2017

*Stop in Saturday morning the 28th to try out some KNOW Foods Samples

**Thursday’s Programming Is A Changing HERE

***Parking Issues HERE


1) Front Rack Box Step-ups: 8/side Every 2:00 x 5 sets

Warm-up as needed. Start around 30-40% of your 1RM Front Squat. Perform all 8 reps on one leg before switching to the other. Use a box the puts your hip and knee in line when on the box. Load as heavy as deemed fit.

2) Single Leg Kettlebell Deadlift: 8/side Every 2:00 x 5 sets

This should be done as a continuation of your Step-ups starting at 10:00 on the clock. Focus should be on positioning first, loading second. Perform all 8 reps on one leg before switching to the other. Goal should be to keep the opposing foot off the ground for all 8 reps.

3) 10 minute AMRAP:

15 Thrusters 65/45

12 Push-ups

9 Ring Rows

Extra Work:

4) Sled Drag: 400m @ Bodyweight

Not for time. Goal should be smooth and steady. If this weight forces you to have to stop, scale down.

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

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