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

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


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