Champlain Valley CrossFit – Fitness: Friday, September 8th, 2017

*Membership Price Changes HERE

WOD:

1) Stiff Leg Deadlift: 5 Reps Every 1:00 x 7 sets

Focus on positioning over loading. Keep the legs completely straight, quads flexed. Work to the limits of your hamstring flexibility.

2) Single Leg Good Morning: 5/side Every 1:00 x 7 sets

Start light, empty bar or less depending on balance and coordination. Focus on position over load. Perform all reps on 1 leg before switching to the other.

3) Front Foot Elevated Reverse Lunge: 5/side Every 1:00 x 7 sets

No loading at all for these. Build to a max deficit. Perform all 5 reps on 1 leg before switching to the other. Focus on perfect positioning.

4) 3 rounds AQAP:

400m Run

21 Front Squats 45/35

12 Push-ups


Extra Work:

5) Dumbbell Z-Press: 4 sets of 10

Rest 2-3 minutes between sets. Heavy as possible.


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

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