Champlain Valley CrossFit – Fitness: Tuesday, October 9th, 2018

*Fall Wholeness Challenge Sign-up HERE

WOD:

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

Warm-up as needed. Start around 50-60% of your 1RM. Build as heavy as deemed fit. Use this as an opportunity to Establish a current 5RM Deadlift. Be smart and safe with your lifts. Reference 8/14/18 for loading.

2) Every 1:30 x 7 sets: 5 Broad Jumps + 10 Supermans

Focus on jumping as far as possible, but also on landing softly. For the Supermans hold the top position each rep for 1 second.

3) 10 minute AMRAP:

50 Heavy Rope Single-unders

12 Knees-up

9 Ball Slams 40/30


Extra Work:

4) Overhead Squat Practice: 10 minutes

Spend time working on the movement itself or working on mobility needed for the movement.


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

https://www.youtube.com/watch?v=Cdxwf8CGBE4

 

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