Champlain Valley CrossFit – Sport: Wednesday, May 30th, 2018


1) Back Rack Box Squat: 6-6-4-4-4 Every 2:30 x 5 sets

Warm-up as needed. Use a box height that puts you at parallel or just above. We will be doing box squats for the next 8 weeks so remember what you’re setup is. In addition don’t be afraid to play around with your stance, standing a little wider is a good fit for Box Squatting and will help you get some more Hamstring Engagement. Remember the goal is to reach back for the box, get those hamstrings involved, not just sit straight down and make it all quads.

2) Front Rack Box Step-ups: 8/side Every 2:30 x 4 sets

Use the same box height you used to Box Squat. Perform all reps on 1 leg before switching to the other. Reference 4/30/18 for loading.

3) 10 minute AMRAP:

21 Wall Balls 20/14

12 Power Cleans 135/95

Extra Work:

4) Hollow Hold: Accumulate 3 minutes

Keep track of time and attempts to complete.

5) 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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