Champlain Valley CrossFit – Sport: Wednesday, October 10th, 2018
*Fall Wholeness Challenge Sign-up HERE
1a) 0:00 – 21:00 – Every 1:30 x 14 sets:
Odd – 5 Bench Press
Even – 60 seconds Ski/Bike/Row/Run
Warm-up as needed. Partner up with someone and share the bench. Build to a heavy loading for the Bench Press. Pick a pace that you can maintain for all 7 sets of the machine work.
1b) 21:00 – 30:00 – 9 minute EMOTM: 9 Double Dumbbell Bent Over Rows
Pick a weight that you can maintain for all 9 sets.
1c) 30:00 – 40:00 – 10 minute AMRAP:
100 Wall Balls 20/14
Max Calories Ski/Bike/Row/Run
Perform the 100 Wall Balls, then max calories on your machine in the remaining time.
2) Good Morning: 4 sets of 15
Rest 90-120 seconds between sets. Focus on position over loading.
3) Ring Dips: 10 minutes Practice
Work on any facet of a Ring Dip.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE