Champlain Valley CrossFit – Fitness: Tuesday, July 5th, 2016
* CrossFit Kids Tuesday night class will be cancelled until further notice. WOD: 1) 1 + 1/4 Back Squat: 3 Reps Every 2:00 x 5 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Descend to the bottom of the Squat come up just past parallel then back down into the bottom and finish to the top, that’s one rep. 2) Good Morning: 10 reps Every 2:00 x 5 sets Perform this as a continuation of your Back Squats starting at 10:00 on the clock. Start with around 30-40% of your 1RM Back Squat for loading and build as deemed fit. Focus should be on positioning over loading. Goal to increase loading slightly over last week. 3) 3 rounds AQAP: 30 Abmat Sit-ups 30 Wall Balls 14/8 Extra Work: 4) Band Pull Aparts: 100 reps not for time Switch over and underhand every 10 reps….
Champlain Valley CrossFit – Competition: Tuesday, July 5th, 2016
* CrossFit Kids Tuesday night class will be cancelled until further notice. Pre Class: 1) Snatch + Overhead Squat: Every 1:00 x 10 sets Warm-up as needed. Start around 70% of your 1RM Snatch. Build as heavy as deemed fit. 2) Clean Pull + Hang Clean: Every 1:00 x 10 sets Warm-up as needed. Start around 70% of your 1RM Clean. Build as heavy as deemed fit. WOD: 3) 1 + 1/4 Back Squat: 3 Reps Every 2:00 x 5 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Descend to the bottom of the Squat come up just past parallel then back down into the bottom and finish to the top, that’s one rep. 4) Good Morning: 10 reps Every 2:00 x 5 sets Perform this as a continuation of your Back Squats starting at 10:00 on the clock. Start with around 30-40% of your…
Champlain Valley CrossFit – Sport: Tuesday, July 5th, 2016
* CrossFit Kids Tuesday night class will be cancelled until further notice. WOD: 1) 1 + 1/4 Back Squat: 3 Reps Every 2:00 x 5 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Descend to the bottom of the Squat come up just past parallel then back down into the bottom and finish to the top, that’s one rep. 2) Good Morning: 10 reps Every 2:00 x 5 sets Perform this as a continuation of your Back Squats starting at 10:00 on the clock. Start with around 30-40% of your 1RM Back Squat for loading and build as deemed fit. Focus should be on positioning over loading. Goal to increase loading slightly over last week. 3) 3 rounds AQAP: 30 Knees-to-armpits 30 Wall Balls 20/14 Extra Work: 4) Band Pull Aparts: 100 reps not for time Switch over and underhand every 10 reps. Focus is on positioning…
Champlain Valley CrossFit – Competition: Monday, July 4th, 2016
* Reminder, Monday July 4th there will be one (1) class at 9 AM ** CrossFit Kids Tuesday night class will be cancelled until further notice. WOD: 1) “Bell” – 3 rounds AQAP: 21 Deadlifts 185/135 15 Pull-ups 9 Front Squats 185/135 Rest 5 minutes 2) “Riley” – AQAP: 1.5 mile Run 150 Burpees 1.5 mile Run For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Sport: Monday, July 4th, 2016
* Reminder, Monday July 4th there will be one (1) class at 9 AM ** CrossFit Kids Tuesday night class will be cancelled until further notice. WOD: 1) 3 rounds AQAP: 21 Deadlifts 135/95 15 Pull-ups 9 Front Squats 135/95 Rest 5 minutes 2) “Riley” – AQAP: 1.5 mile Run 150 Burpees 1.5 mile Run Scale as needed. This isn’t about can you do it, but will you do it. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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