Champlain Valley CrossFit – Fitness: Tuesday, October 9th, 2018
*Fall Wholeness Challenge Sign-up HERE
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
9 Ball Slams 40/30
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