Champlain Valley CrossFit – Fitness: Wednesday, June 29th, 2016
* Reminder, Monday July 4th there will be one (1) class at 9 AM WOD: 1) 20 minute EMOTM: Odd – 3 Bench Press Even – 5 Supinated Bent Over Barbell Rows Warm-up as needed. Start around 60% of your 1RM Bench Press and 50-60% of your Bodyweight for the Barbell Rows. If class is busy partner up with someone and flip flop stations. Build as heavy as deemed fit. Make sure to keep the barbell rows STRICT. 2) 3 rounds AQAP: 10 Dumbbell Shoulder-to-Overhead 25/15 20 Kettlebell Swings 35/26 400m Run Extra Work: 3) Front Plank: Accumulate 5 minutes Keep track of total time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Sport: Wednesday, June 29th, 2016
* Reminder, Monday July 4th there will be one (1) class at 9 AM WOD: 1) 20 minute EMOTM: Odd – 3 Bench Press Even – 5 Supinated Bent Over Barbell Rows Warm-up as needed. Start around 60% of your 1RM Bench Press and 50-60% of your Bodyweight for the Barbell Rows. If class is busy partner up with someone and flip flop stations. Build as heavy as deemed fit. Make sure to keep the barbell rows STRICT. 2) 3 rounds AQAP: 10 Dumbbell Shoulder-to-Overhead 50/35 20 Kettlebell Swings 70/53 400m Run Extra Work: 3) L-Sit: Accumulate 2 minutes Keep track of total time and attempts to complete. 4) Run: 8 x 800m Rest 3 minutes between intervals. Goal is fastest consistent pace. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
Champlain Valley CrossFit – Competition: Wednesday, June 29th, 2016
* Reminder, Monday July 4th there will be one (1) class at 9 AM WOD: 1) Split Jerk w/Pause Catch: Every 1:30 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Hold the split on the catch for 10 seconds. 2) Football Bar Bench Wide Grip: 5 sets of 3 Warm-up as needed. Rest 2-3 minutes between sets. Establish a 3RM for the day, make sure you other 4 working sets are within 80%> of that. 3) 4 rounds AQAP: 30 Wall Balls 20/14 30 Kettlebell Swings 70/53 30/20 Calories Assault Bike Rest 5 minutes Scale as needed, goal stimulus is unbroken sets. Keep track of time to complete each round. 4) Run: 8 x 800m Rest 3 minutes between intervals. Goal is fastest consistent pace. 5) Hand Over Hand Sled Pull: 4 sets of 50ft w/2″ Rope Rest 90-120…
Champlain Valley CrossFit – Competition: Tuesday, June 28th, 2016
* Reminder, Monday July 4th there will be one (1) class at 9 AM Pre Class: 1) 20 minute EMOTM: Odd – 10-20 Calories Rowed Even – 5 Double Kettlebell Hang Squat Clean Thrusters Pick reps and weights you can maintain for all 10 rounds. WOD: 2) Halting Snatch Deadlift + Snatch: Every 1:00 x 10 sets Warm-up as needed. Start around 70% of your 1RM. Pull to the mid thigh, hold for 3 seconds then go back to the floor and then Snatch. Build as heavy as deemed fit. 3) Snatch Balance + 3 Overhead Squats: 4 sets Warm-up as needed. Rest 90-120 seconds between sets. Build as heavy as deemed fit. 4) 10 minute AMRAP: 15 Overhead Squats 95/65 12 Toes-to-bar 9 Box Jump Overs 24/20 Extra Work: 5) 3 rounds AQAP: 21 Strict Pull-ups 7 Muscle-ups 1 Legless Rope Climb Scale as needed. Goal on Pull-ups…
Champlain Valley CrossFit – Fitness: Tuesday, June 28th, 2016
* Reminder, Monday July 4th there will be one (1) class at 9 AM WOD: 1) 20 minute EMOTM: Odd – 10-20 Calories Assault Bike Even – 50m Farmers Carry Pick a rep range and weights you can sustain for all 10 rounds. Farmers Carry should be done unbroken. Assault Bike should take approximately 40 seconds. 2) 10 minute AMRAP: 15 Front Squats 65/45 12 Knees-up 9 Box Jump Overs 24/20 Extra Work: 3) Band Pull Aparts: 100 not for time Focus is on positioning and activation. Switch between over and underhand every 10 reps. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE
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