Champlain Valley CrossFit – Fitness: Friday, March 15th, 2019


1a) 0:00 – 10:30 – Every 1:30 x 7 sets:

5/side Single Arm Dumbbell Press @ Tempo 1-0-2 +

4/side Single Leg Vertical Leaps

Dumbbell Press can be done standing or seated, reference last week, perform it the same way, try to work a little heavier if possible, even if it’s just for a few sets. For the Vertical Leaps work on not only jumping off one foot but also landing and absorbing on one foot. If you’re comfortable do the Vertical Leaps holding onto a couple of light Dumbbells.

1b) 10:30 – 21:00 – Every 1:30 x 7 sets:

10 Supinated Bent Over Barbell Rows +

10 Banded Face Pulls

Build loading as deemed fit for the Bent Over Rows…focus on position over loading first though. The goal should be to try and maintain a back angle as close to parallel with the floor as possible. For the Face Pulls focus on position and activation, not speed.

2) AQAP:

3 rounds of…

15 Ball Slams 40/30

12 Burpees

Rest 3 minutes after completing 3 rounds…then…

3 rounds of…

15 Ring Rows

12 Burpees

Time Cap of 12 minutes, so this is for time if you can finish it otherwise, it’s an AMRAP>

Extra Work:

3) Good Morning: 4 sets of 10

Rest 90-120 seconds between sets. Focus on position over loading.

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

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