Champlain Valley CrossFit – Fitness: Tuesday, January 2nd, 2017
*Reminder that there will be some price changes as of 1/1/18 for some members HERE
1) 21 minute EMOTM:
1 – 5/side Alternating Dumbbell Lunges
2 – 10 D-Ball Good Mornings
3 – 5 Depth Jumps
1 – Dumbbells in both hands at the Farmer’s Carry position. Build as heavy as deemed fit.
2 – Hold the ball in the Bear Carry position.
3 – Standing on a 24/20 box, step off dropping to the ground, rebound when hitting the ground and jump as high as you can. Step box onto the box and repeat.
2) 3 x 3:00 ON/1:00 OFF:
21 Front Squats 65/45
21 Ring Rows
Max Calories Ski/Bike/Row/Run
Scale appropriately so you get at least 1 minute on the machine.
3) 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