Champlain Valley CrossFit – Sport: Wednesday, March 13th, 2019


1a) 0:00 – 12:00 – 12 minute EMOTM:

Odd – 5-10 Push-ups + 10-20 second Bottom of Push-up Hold

Even – 3-5 Strict Pull-ups + 10-20 Hollow Rocks

Pick reps you can maintain for all 6 cycles. For the Push-up Hold the goal it to be just off the floor.

1b) 15:00 – 30:00 – Every 1:30 x 10 sets:

3 Push Press +

10 Kettlebell Upright Rows +

15 Hollow Rocks

Push Press build loading as deemed fit. For the KB Upright rows, this is a single Kettlebell with both hands on the bell. Use a weight that allows you to keep things strict.

1c) 30:00 – 40:00 – AQAP:

2k Row/Ski OR

4K C2 Bike OR

4800m Assault Bike OR

1 Mile Run

Extra Work:

2) Band Pull-Aparts: 100 Reps

Switch between over and underhand every 10 reps. Focus on position over speed.

3) Hip Extension: 3 sets of 20

Rest 90-120 seconds between sets. Add load as deemed fit.

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

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