Champlain Valley CrossFit – Competition: Monday, July 11th, 2016
* A heads up that the Aerobic Conditioning class will be moved to 5:30 PM on Tuesday nights. Pre Class: 1) Hang Clean: 5 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. All reps full Squat. Establish a 3RM for the day, your other 4 working sets must be within 80-85% of the day’s max. 2) Clean Pull: 3 sets of 3 @ 100%> Warm-up as needed. Rest 2-3 minutes between sets. Use straps if you need them/have them. WOD: 3) Tempo Back Squat: 3 reps Every 2:00 x 5 sets Warm-up as needed. Start around 60% of your 1RM. Tempo is 3 seconds to descend to the bottom then and aggressive drive back up. Build as heavy as deemed fit. 4) Dumbbell Stiff Leg Deadlift: 10 reps Every 2:00 x 5 sets Perform this as a continuation of your Back Squats starting at 10:00 on the clock….
Champlain Valley CrossFit – Sport: Monday, July 11th, 2016
* A heads up that the Aerobic Conditioning class will be moved to 5:30 PM on Tuesday nights. WOD: 1) Tempo Back Squat: 3 reps Every 2:00 x 5 sets Warm-up as needed. Start around 60% of your 1RM. Tempo is 3 seconds to descend to the bottom then and aggressive drive back up. Build as heavy as deemed fit. 2) Dumbbell Stiff Leg Deadlift: 10 reps Every 2:00 x 5 sets Perform this as a continuation of your Back Squats starting at 10:00 on the clock. Load as deemed fit, focus should be more on stretch and positioning than max loading. This is a STIFF LEG Deadlift, literally, knee locked out, no bend at all, this movement is entirely a hip hinge, nothing else. 3) 5 rounds for Max Reps: 40 seconds Power Clean 95/65 20 seconds Rest 40 seconds Assault Bike 20 seconds Rest Extra Work: 4) Waiters Walk: 400m…
Champlain Valley CrossFit – Fitness: Monday, July 11th, 2016
* A heads up that the Aerobic Conditioning class will be moved to 5:30 PM on Tuesday nights. WOD: 1) Tempo Back Squat: 3 reps Every 2:00 x 5 sets Warm-up as needed. Start around 60% of your 1RM. Tempo is 3 seconds to descend to the bottom then and aggressive drive back up. Build as heavy as deemed fit. 2) Dumbbell Stiff Leg Deadlift: 10 reps Every 2:00 x 5 sets Perform this as a continuation of your Back Squats starting at 10:00 on the clock. Load as deemed fit, focus should be more on stretch and positioning than max loading. This is a STIFF LEG Deadlift, literally, knee locked out, no bend at all, this movement is entirely a hip hinge, nothing else. 3) 5 rounds for Max Reps: 40 seconds D-Ball Over Shoulder 70/50 20 seconds Rest 40 seconds Assault Bike 20 seconds Rest…
Champlain Valley CrossFit – Fitness: Saturday, July 9th, 2016
* A heads up that the Aerobic Conditioning class will be moved to 5:30 PM on Tuesday nights. WOD: 1) 4 rounds AQAP: 800m Run 40 Air Squats 20 D-Ball Over Shoulder 70/50 10 Dumbbell Shoulder-to-Overhead 35/25 Extra Work: 2) Hip Extension: 4 sets of 10 Rest 90-120 seconds between sets. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Saturday, July 9th, 2016
* A heads up that the Aerobic Conditioning class will be moved to 5:30 PM on Tuesday nights. WOD: 1) @ 0:00 – 5-4-3-2-1 – AQAP: Squat Snatch 225/155 Rope Climb First Rope Climb is Legless. Time cap of 12:00. 2) @ 15:00 – 5-4-3-2-1 – AQAP: Thrusters 225/155 Bar Muscle-ups Time cap of 12:00. 3) @ 30:00 – AQAP: 30 Clean and Jerks 225/155 Clean and Jerk is anyway, anyhow. Time Cap of 12:00. 4) @ 45:00 – AQAP: 1 mile Run 2000m Row 4000m Assault Bike Rest as needed. 5) 20 minute EMOTM: Odd – Strict Muscle-up Even – Deficit Paralette HSPU Choose reps you can maintain for the 10 sets. Paralette HSPU you choose strict or deficit. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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