Champlain Valley CrossFit – Fitness: Tuesday, January 8th, 2018

*The Open is Coming…And We Won’t Be Participating HERE


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

15 Russian Kettlebell Swings +

15 Hollow Rocks

Pick a weight you can maintain unbroken for all 7 sets. This should be heavier than your normal Kettlebell Swing weight.

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

10 D-Ball Deadlifts +

30 second D-Ball Bear Hold

Pick a weight you can maintain for all 7 sets.

2) 10 minute AMRAP:

9 Ball Slams 40/30

15 Ring Rows

50 Heavy Rope Single-unders

Extra Work:

3) Cable Flat Bar Upright Rows: 3 sets of 30

Rest 90-120 seconds between sets. Keep weight light and focus on positioning/activation.

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

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