Champlain Valley CrossFit – Fitness: Tuesday, December 4th, 2018

*A quick heads up for everyone. Dani and I will be leaving town next Monday, the 3rd for our wedding. In addition to us, two of our coaches will also be out of town. We’ve been able to keep almost all of our classes scheduled. With that being said, for those who have started coming in at off hours to train, please be mindful this will not be an option. The gym will be locked and closed most of the large gaps in class times, so PLEASE come train when classes are going on.

**Thursday, December 6th, CrossFit Burn will be cancelled at 4:15, and there will be no “Open Gym” time at this time. The gym will be locked and closed around 1:30 PM, and will open back-up around 5:00 PM for the 5:30 PM class. If anyone has any questions, please feel free to ask.

***Winter 2018 Holiday Schedule HERE

WOD:

1) Every 1:30 x 7 sets: 5 T+G Deadlifts

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

2) Every 1:30 x 7 sets:

5/side Single Leg Hip Thrusts +

20-30 second Table Hold

Use no loading for the Hip Thrusts and focus on a good activation and quality of movement. Table hold keep those hips as high as possible. Experiment with hand placement/rotation and how that affects the position.

3) 9 minute AMRAP:

15 Box Jump Overs 24/20

12 Knees-up

9 Deadlifts 115/75


Extra Work:

4) Double-unders: 10 minutes Practice

Goal should be to work to 100 Unbroken Reps.


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

https://www.youtube.com/watch?v=v9Aw0P7GjHE

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