Champlain Valley CrossFit – Fitness: Friday, August 25th, 2017
Move
WOD:
1) Deadlift: 3 Reps Every 1:00 x 7 sets
Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit.
2) Dumbbell Stiff Leg Deadlift: 7 Reps Every 1:00 x 7 sets
Pick a light to moderate weight. Focus on positioning over load. Knees should be completely locked out for this drill, not slightly bent.
3) Single Leg Hip Thrusts: 5/side Every 1:00 x 7 sets
No load needed here. Focus on great positioning and activation. Keep your spine neutral, and hold for a brief contract at the top of each rep.
4) 3 rounds AQAP:
400m Run
21 Abmat Sit-ups
12/side Single Arm Dumbbell Push Press 35/25
Perform all 12 reps on 1 side before switching to the other side.
Extra Work:
5) Single Arm Dumbbell Overhead Lunge: 3 sets of 50ft/side
Rest 60 seconds between sides.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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