Champlain Valley CrossFit – Sport: Friday, March 17th, 2017

The Open Is Coming HERE…Note for  Friday’s through 3/24 evening classes will be cancelled, however the gym will be open and any athletes not participating in the Open are more than welcome to come in and train.


1) Front Alternating Lunges: 5/side Every 2:00 x 5 sets

Warm-up as needed. Start around 30-40% of your 1RM Front Squat or a little heavier than last week. Alternate legs each rep.

2) Single Leg Hip Thrusts: 10/side Every 2:00 x 5 sets

These should be done as a continuation of your Lunges. Add load if deemed fit.

3) 13 minute AMRAP:

55 Deadlifts 135/95

55 Wall Balls 20/14

55 Calories Row/Bike/Ski

55 Push-ups

Extra Work:

4) Double-unders: 10 minutes Practice

Goals should be to work to 100 unbroken.

5) Single Arm Dumbbell Row: 4 sets of 10/side

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

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

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